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Pre and post workout nutrition doesnât need to be complicated! But will look a little different than your standard daily mixed meal.
The quickest rules of thumb with your pre workout meals is:
⢠~60-120 min before you workout.
⢠1.2 g/kg of body weight carbs if youâre doing higher volumes of Exercise
⢠0.3-0.4 g/kg body weight protein (~20-30g for most of you).
⢠Minimal to no fiber
⢠<10g of fat or based on tolerance (I.e. I can tolerate more fat before a lift than a run or WOD).
Where as your standard daily meal will be a mix of protein, carbs & have more fat + fiber when you can take the time to digest these.
Come quick Qâs I know will come up answered âŹď¸
Your previous meal can work as your pre workout meal. It didnât HAVE to be its own meal. Just make sure it has enough protein + carbs, and donât over do fat or fiber than you have the time to digest before you exercise.
If you workout early in the AM I do recommend getting something in. You donât HAVE to. But try to get in even 10-15g protein and 20-30 g carbs. This doesnât need to be a formal meal. A glass of chocolate milk or 1/2 scoop whey. Apple sauce packets. Etc.
Your post workout meal can just be your next regular meal and doesnât HAVE to be anything fancy. Fiber + fat after a workout wonât be a huge deal for most people. If youâre doing long hard intense endurance or high volume lifting you may consider easier to digest protein + carbs right away.
Protein before your workout matters more than after. I mean it. Get it in! đŞđť
You donât have to drink a shake right after a workout but if itâs a habit that helps you meet your protein needs itâs GOOD. You can drink your shake anytime otherwise.
If you have specific fitness goals spacing your protein across the day with 0.3-0.4 g/kg in each meal is *ideal*. But total intake matters more!
Share this with a friend whoâs struggle if with their gains âď¸