Nutrient Timing

This may seem like a dumb subject but I continually have people asking me the question, “When should I eat..?” So, here we go… working out causes micro tears within the muscle. That stress results in the body to actively seek out nutrition to repair damaged tissue.  Prior to working out it is essential to have a pre-workout snack that is easily digestible so that the nutrients will be readily available during the workout.  To ensure that the body is getting enough micro & macro nutrients, a post workout snack should be consumed.  What should a pre and post-workout drink look like?

Pre-Workout Timing
Having a liquid or easily digestible snack is key. The goal is to have the stomach empty of food when you start training. Having food in the stomach draws in blood to aid digestion. That means less blood for the muscles and that results in a negative effect on your performance.  This snack should be consumed around 1 1/2 hours before your workout.  It should consist of atleast 20-30 grams of protien in the way of a shake (easily digestable) and some essential Omega-3 Fatty Acids.  Protien and essential fats will provide nutrition during the workout. 

Post-Workout Timing
It’s essential to note that you should not have solid foods until an hour after your workout.  Most blood is still within the worked muscles. Eating solid foods directly after a workout will only stress out the body and leave you feeling bloated.  Blood is needed to be drawn back the the organs for digestion to happen efficiently. That is why a protein shake 20-30 minutes after exercise is best. In liquid form it is easier on the body to break down.  About 45-60 minutes after a workout will ensure that the blood has made it’s way out of the muscle for digestion… this is the optimal time for eating solid foods.

After a workout your body is screaming for nutrients. Most athletes drink  20-35 grams of protein along with 1 gram of carbohydrate (for muscle glycogen replacement) per kilogram body weight. Do not miss this window of time and remember the more consistent you follow the above tips and the more nutrient dense the food, the quicker you will recover!