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Written by April Van Hoose   
Monday, 22 March 2010

Pre and Post Workout Nutrition

Pre-Workout Meal

-Immediately before workout

-Moderate-Glycemic Carbs

-Protein-Caffeine, Creatine & EAA’a (essential amino acids)

Post- Workout Meal

-Immediately after workout

-High-glycemic Carbs-Protein (high quality and quick digestion)

Whey isolate is best choice-Creatine and EAA’s

Example: Pre-work- chicken, broc., sweet potato 1-2hrs before training.

Pre- workout drink w/ Caffeine, Creatine & EAA’a (essential amino acids) 30min before training.                     

Post Workout- ½ to 1 scoop protein powder + 2tsp of sugar             

Recovery_ Recovery starts before the end of the workout

Good nutrition during training enhances recovery after training.

Prevents breakdown of muscle.

Enhances protein synthesis

Last Updated ( Monday, 22 March 2010 )