Monday, March 11, 2013

Best food to eat before and after workouts

Pre/Post Workout for DotFit, takes the guesswork out!

Let's face it, we need all the help we can to maximize our results in the gym.  One of the single most important meals is what you have before and right after a workout.  You want to make sure you fill up your gas tank properly before your workout and replenish your body with the right stuff post workout.  In this blog entry, I am going to review: What should you eat before and after your workout to achieve your goals faster and be healthy?  Is a protein shake the right nutrition?

Immediately following an intense workout, your body is most ready to rebuild, repair, and absorb nutrients.  This is called the "metabolic window" which lasts about 2 hours.  The first 30 minutes are really the most efficient at absorbing nutrients and then it goes down from there.  To take advantage of this window you want to have a processed food such as bar or shake because it absorbs fast.  If you were to have "real" food it might miss this 2hr window by the time it gets broken down and into the bloodstream. The shake or bar should be between 200-300 calories, 40-60 grams of carbs, 20-30 grams of protien, and 2-5 grams of fat.  A shake of just protein is not effective here because the lack of carbohydrates do not allow for the natural hormone response and quick energy replenishment. What you really looking for is a 2:1 carbohydrate to protein ratio to maximize the natural hormones, recovery, and muscle building effects. 

I can't think of one workout that I've done in the last 10 years that I haven't had a pre/post meal replacement.  I recover better, build muscle, and lose fat faster as a result.  There a few companies out there that actually follow the science of pre/post workout nutrition so make sure and read the labels of all nutritional products you buy to make sure it has the right macro nutrient profiles.  The main products I use is from DotFit, EAS, and Metrx.