21/08/2021
📢 Let’s chat about fueling your body!
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🍚Pre-Workout Nutrition💧
-The pre-exercise meal is important because it prevents athletes from feeling hungry and sluggish before and during a workout or competition.
-It also assists in maintaining optimal levels of energy in the form of blood glucose for exercising muscles during the exercise bout.
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💥 Short High Intensity Workouts 🏋🏻♀️
Ie- lifting, hiit etc… things about 1-2 hours
Carbs- your body uses glycogen (carbs) to fuel your muscles!
Protein-Eating protein (alone or with carbs) prior to exercise has been shown to increase muscle protein synthesis.
One study showed a positive anabolic response after participants consumed 20 grams of whey protein before exercise!
Other benefits of eating protein before exercise include: a better anabolic response, muscle growth, improved muscle recovery, increased strength and lean body mass, increased muscle performance.
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Longer Moderate-Low Intensity Exercise 🏃🏻♀️
-Runners would do well on a higher fat diet as they tend to workout for longer periods of time but if you’re not going for long runs and/or lifting weights then protein and carbs will be your go to’s
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What happens when we don’t eat ⁉️
-People who have experienced what not fueling your body properly feels like will tell you how important it is! Here are some symptoms: light-headed, dizzy, nauseous, vomiting, tired, headache, blood sugar drop, tingly feet and just overall not good feeling!
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I get clients who tell me all the time they’re not hungry or trying to do fasted workouts and I always encourage them to eat & try their best with simple things if they’re struggling.
Examples- protein shake, Apple & peanut butter, eggs, Greek yogurt, a fast digesting carb like a rice crispy or sour patch kids, jerky. *of course a balance meal is best with carbs, protein, veggies and a fat but not always doable for some in the morning.
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If you have morning questions let me know and we can chat! Nutrition can feel overwhelming and complicated so let’s talk so that it isn’t as scary!
