Hello. Here we are at Day 6.
Today you’ll learn about workout nutrition.
The 30-day challenge is not just about exercise. It’s about a combination of both. It’s about a balance to get the best result with the least effort.
A fitness plan never works without a nutrition plan.
You might work hard, stay disciplined, but you may find that the routine isn’t providing results you planned. While going through the transformation, you might come across many hurdles.
Lack of energy, slow recovery, soreness, no real progress even after working hard.
To prevent such situations and make your workout routine effective, let’s look at nutrient timing.
If you want to burn fat and achieve a great body — the quality and quantity of food matters. What you eat and how much you eat matters, along with the fact when you eat.
Food quantity, quality, and timing all together will provide an edge to your training. It will These factors are important, so we will discuss what to eat before, while doing a workout and after a workout.
Workout nutrition is important. If you consider your pre-workout and post-workout nutrition — you will meet your workout nutrition need without anything else. Also, if you’re a healthy person who exercises regularly, you won’t need special workout nutrition.
Athletes need extra care, but for now, you can get started with the least.
Let’s get started with workout nutrition exploration…
The first focus should be on pre-workout nutrition.
Ensuring the right nutrition plan will make sure :
- It provides consistent energy flow throughout the workout.
- You will perform best
- You will notice faster muscle growth and muscle recovery.
- Low intensity or high intensity — you will finish with ease
It’s important as it will make sure you receive enough fuel for the workout. Like other machines, our body needs quality fuel to work at its best.
Would you compromise with your vehicle with low quality fuel?
Our body is a very complex machine working day and night for us, but has simple demand — quality food.
Carbohydrates, protein, and fat — all these three are the nutrients you should consider.
- Carb for a high-intensity workout.
- Fat for a long but low-intensity workout.
- Protein for muscle recovery.
You should eat a pre-workout meal 2-3 hours before a workout. But it’s not possible every time, especially you’re going for a workout after waking up. Don’t worry, there is a solution to it.
You don’t need to overstuff or do a workout on an empty stomach.
If your workout starts after 2-3 hours
- You can eat light meal.
- Sandwich, egg, lean protein, or vegetable will be the best choice.
If your workout starts within 2 hours
- Go light but listen to hunger
- Oatmeal topped with banana, whole-grain, Whole grain sandwich can be preferred.
If your workout is within less than an hour
- Eat the least just to make sure you’re not empty stomach
- You can choose fruits such as banana, orange or apple, yogurt with fruit
That looks enough to make the right changes for your pre-workout nutrition.
During Workout Nutrition
During workout nutrition — is the least necessary topic in the list if you’re just a beginner.
Serious athletes and extreme dieters keep their eyes on research. They look for optimum nutrition. Protein shake, workout bar, and gels are the choice. But it’s a worthless effort to analyse every detail.
If you took care of your pre-workout nutrition, you will still have food in your system. These foods will provide you enough nutrients for energy and recovery. For a short duration exercise you don’t need to worry about muscle damage. While it’s the case with an athlete who is on a long and intense routine.
Don’t go for any during workout nutrition as it won’t be required. If you feel lightheaded try orange, banana or apple. While during the whole workout, take care to hydrate properly.
Post Workout Nutrition
The last one is Post Workout Nutrition.
Right post-workout nutrition will:
- Boost recovery
- Lower muscle soreness
- Increase ability to build muscle
- Improve immune function
- Improve bone mass
- Improve ability to utilize body fat
There are many recommendations — about timing, food type, nutrients and benefits.
You can eat between the time frame of 45 to 60 minutes. The quicker you eat, faster your body receives nutrients to get started with its work.
There are many post-workout supplements available, but those are best when you don’t have quick access to food. If you have access or carrying any food, go for whole food. It’s will keep you full and give sustained energy.
You need carbohydrates, protein, and fat. Carbohydrates should be complex and added fiber. Keep an eye on high-sugar supplements. Stick to natural.
As said, the nutrition world is quite vast so we will stop here. Rest assured. You don’t need to know every details to get better results. Just make small changes and these changes will give you a lasting result.
That’s all for today. Tomorrow is rest day so that you can recover faster. But I will meet you with the list of benefits you’re going to get from the lifestyle you’re building.
For today, don’t miss the workout routine.