Pre-workout and Post-workout Tips

Without a structured balanced nutrition program, we can barely meet the body's transformation requirement to see any results. Nutrition in combination with a strength and conditioning program is the most effective way to turn your body into a fat-burning machine. It is the most productive form of exercise for functional daily life and overall health. 

In this section, learn some post-workout strategies to optimize the body's natural ability to process excess post oxygen consumption and the specific adaptation on imposed demands. These are strategies that are conducive to body fat loss and to increase lean muscle mass. 

Options for Pre-workout:

• Two hours before Cardiovascular Training or strength training - Eat a meal consisting of complex carbohydrates e.g. fiber, whole wheat, vegetables, and also include protein (nutrient balance is crucial). This increases glucose levels that can be used for our workout and it is essential for maximum strength. Muscle endurance is more efficient when supplied with pre-workout fuel. Meal shake supplement is good, too. Note the calories and adjust according to your goal.


• One hour before workout - Eat 1-2 fruits e.g bananas, apple, pear. This will spike glucose levels that can be used to begin our workout. Any nutrient dense food, preferably fruit, will suffice.

Post-workout: 

After a strength- or endurance-based workout that lasts more than 60 minutes, it is recommended to consume a complete protein meal (balance nutrients according to nutrition plan). This meal needs to be consumed within 90 minutes of post workout. The muscle at this time is seeking replenishment of glycogen to regenerate. Immediate supply of protein meal or meal shake will increase recovery from 30%-60%! These are the seven essential nutrients for healthy living. Note the percentage of daily intake.

• Carbohydrates - the body's main source of energy. Limit simple carbs and eat more complex carbohydrates. Daily caloric intake ranges from 55%-60% (4 calories per gram).
• Protein - essential for building and repairing muscle tissue. Daily caloric intake ranges from 10%-12% (4 calories per gram).
• Fats - our body uses fats for energy and insulation. Limit saturated fats to less than 30% and unsaturated fats to less than 10% of daily caloric intake (9 calories per gram).
• Fiber - lowers cholesterol and promotes healthy elimination. Consume both insoluble and soluble fiber. Daily intake ranges from 20-30 grams.
• Vitamins- catalyze body's chemical reaction
• Minerals- regulate body process
• Water- regulates body temperature. This is the best liquid for hydration. If workout exceeds 90 minutes then sports drink with electrolytes will work well.

Water - We must stay well-hydrated. This enables the body's natural functions to occur quickly and efficiently. Energy metabolism and drinking plenty of water will promote an increase in our metabolic rate and help with feelings of satiation. A minimum intake is an ounce of water for every two pounds of body weight. 

Fiber - Regulates metabolism and digestion. We need this nutrient for efficient absorption and elimination. Fiber also helps to prevent heart disease and certain cancers. 

Omega-3 - Essential fatty acids are important building blocks of our cell membranes and neurological systems. They play a critical role in many functions in the body and are essential for good health, including our cardiovascular, heart, inflammation of muscles, and homeostasis (complete body balance).