{"id":1520,"date":"2009-08-26T13:25:00","date_gmt":"2009-08-26T13:25:00","guid":{"rendered":"http:\/\/bodynsoil.com\/blog\/?p=1520"},"modified":"2017-12-13T08:02:35","modified_gmt":"2017-12-13T13:02:35","slug":"pre-and-post-workout-nutrition-2","status":"publish","type":"post","link":"https:\/\/bodynsoil.com\/blog\/2009\/08\/pre-and-post-workout-nutrition-2\/","title":{"rendered":"Pre and Post Workout Nutrition"},"content":{"rendered":"

Pre\/Post Workout Nutrition<\/strong><\/h2>\n

Right out of the box we’ll talk about “When you hit the gym, the body releases a fat-liberating messenger called epinephrine, which attaches itself to fat cells and allows fat to be burned as fuel. And you guessed it, carbohydrates come into play here. Refined carbs (such as white bread, rice cakes, sugar, etc) consumed before training suppress the exercise-and supplement-induced rise in epinephrine compared to eating the same amount of slower-digesting carbs (such as whole grains). Refined carbs also boost insulin levels, further hampering fat-burning during the workout. Bottom line, avoid refined carbs altogether before training.
\n
\n<\/b>
\nDo<\/b> This:<\/strong> 30 to 60 minutes before training. <\/b>Consume between 30 to 50 grams of carbs and 20 to 25 grams of protein. Consuming 20-25 grams of protein powder in a whey shake (or other low-fat protein source) and 30-50 grams of slow digesting carbs helps you train hard all the way through your workout. Remember to stick with slow digesting carbs here, such as oat bran, oatmeal, rye or whole wheat bread, or sweet potatoes. Keep fats under 5 grams, fats before your workout slows digestion and helps to keep blood sugar and insulin regulated.<\/p>\n

Do this: 30 to 60 minutes after your training session<\/strong>. After you workout you want to replenish with 50 grams of\u00a0 carbohydrates and give enough protein (20-25 grams) to rebuild muscle tissue. Workouts “opened up” muscle to be better able to absorb circulating glucose in the blood stream via insulin (translocation via Glut4). After a workout you want nutrients to be replenished as fast as possible. Eat quick digesting carbohydrates, lean proteins.\u00a0 Eat as little fat as possible to speed digestion.\u00a0 This is a good time for fast digesting carbs like: rice, potato, grapes, instant oatmeal, rice cakes, and OMG sugar snacks.<\/p>\n

Water<\/strong>: Drinking enough water is critical for recovery. Water is part of the the digestive process, it’s needed to transport nutrients to muscle and body tissue. Water is also needed to store carbohydrates as every gram of stored carbohydrates stores between 2-3 grams of water.<\/p>\n

 <\/p>\n

“Q: Are there any foods I should avoid after working out?<\/b><\/p>\n

A: “The immediate after-effects of a hardcore training session cause the body to act like a sponge, absorbing far more carbohydrates and amino acids from protein than at any other time of day. Muscles burn through glycogen, their stored collection of carbohydrates, during the workout and literally crave them in the post-training phase. That’s why you can get away with eating plenty of fast-digesting carbs with little worry about adding bodyfat at this time. Likewise, you need plenty of protein to rebuild the recently traumatized muscle tissue.<\/p>\n

That leaves dietary fat the one nutrient to avoid soon after training. Fat slows digestion, and after a workout, you want the opposite — rapid digestion — to immediately start the recovery and repair processes and spur the release of hormones that facilitate growth. So until at least 90 minutes after training, avoid proteins with high-fat content such as whole eggs, dairy products and salmon. Your best bet is liquid protein like whey, casein, soy and\/or egg protein shakes. Avoid fiber in the 90 minute window after working out because it slows digestion as well; save the veggies, long cook oatmeal and whole-grain breads for other meals.”<\/p>\n

Source: Muscle and Fitness magazine, page 70, April 2007 edition.”<\/p>\n

– Exercise, GLUT4, and skeletal muscle glucose uptake.<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Pre\/Post Workout Nutrition Right out of the box we’ll talk about “When you hit the gym, the body releases a fat-liberating messenger called epinephrine, which attaches itself to fat cells and allows fat to be…<\/p>\n","protected":false},"author":8,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[172],"tags":[204],"class_list":["post-1520","post","type-post","status-publish","format-standard","hentry","category-nutrition","tag-prepost-workout-nutrition"],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p1qEFP-ow","jetpack_likes_enabled":true,"jetpack-related-posts":[{"id":9692,"url":"https:\/\/bodynsoil.com\/blog\/2016\/04\/workout-nutrition-based-on-bodytype\/","url_meta":{"origin":1520,"position":0},"title":"Foods to eat around your workout based on body type","author":"Bodynsoil","date":"April 9, 2016","format":false,"excerpt":"The what, why, and how much to eat around your workouts The following info-graph, by John Berardi and Brian St. Pierre of Precision Nutrition, outlines workout foods and timing based on body type. Nutrition timing isn't needed for everyone but worth a try if you're at a sticking point with\u2026","rel":"","context":"In "Nutrition"","block_context":{"text":"Nutrition","link":"https:\/\/bodynsoil.com\/blog\/category\/body\/nutrition\/"},"img":{"alt_text":"Bodytype Workout Nutrition","src":"https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2016\/04\/Workout-Nutrition-Infographica.jpg?fit=1200%2C883&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2016\/04\/Workout-Nutrition-Infographica.jpg?fit=1200%2C883&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2016\/04\/Workout-Nutrition-Infographica.jpg?fit=1200%2C883&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2016\/04\/Workout-Nutrition-Infographica.jpg?fit=1200%2C883&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2016\/04\/Workout-Nutrition-Infographica.jpg?fit=1200%2C883&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":11247,"url":"https:\/\/bodynsoil.com\/blog\/2019\/09\/the-what-why-and-how-much-to-eat-around-your-body-type\/","url_meta":{"origin":1520,"position":1},"title":"The what, why, and how much to eat around your body type","author":"Bodynsoil","date":"September 11, 2019","format":false,"excerpt":"The what, why, and how much to eat around your body type Health and fitness goals are fabulous but where do you start. You've read a lot of information and wonder what body type you have. Most often you won't have just one or another body type, instead a mixture\u2026","rel":"","context":"In "Fitness"","block_context":{"text":"Fitness","link":"https:\/\/bodynsoil.com\/blog\/category\/body\/fitness\/"},"img":{"alt_text":"Workout Timing","src":"https:\/\/i0.wp.com\/www.precisionnutrition.com\/wp-content\/uploads\/2009\/02\/somatotype-body-types.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":21462,"url":"https:\/\/bodynsoil.com\/blog\/2019\/03\/train-your-metabolism-for-flexibility\/","url_meta":{"origin":1520,"position":2},"title":"Train Your Metabolism for Flexibility","author":"Bodynsoil","date":"March 30, 2019","format":false,"excerpt":"Can you train your metabolism to be more flexible, or more active, perhaps super efficient? Countless articles, influencers, or diet protocols claim their plan is the secret to weight loss and better health, yet, they don't always work. Let me correct myself, they do work, just not same for every\u2026","rel":"","context":"In "Body"","block_context":{"text":"Body","link":"https:\/\/bodynsoil.com\/blog\/category\/body\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2015\/12\/streskid.jpg?fit=206%2C245&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]},{"id":3906,"url":"https:\/\/bodynsoil.com\/blog\/2011\/11\/nutrition-series-proteins\/","url_meta":{"origin":1520,"position":3},"title":"Nutrition Series: All you need to know about Proteins","author":"Bodynsoil","date":"November 8, 2011","format":false,"excerpt":"People involved in health and fitness are familiar with nutrition and proteins and all that they do. It would be hard to pick up, or read, anything related to fitness without seeing an article or advertisement about the benefits of consuming protein and making workout gains. Those that are new\u2026","rel":"","context":"In "Nutrition"","block_context":{"text":"Nutrition","link":"https:\/\/bodynsoil.com\/blog\/category\/body\/nutrition\/"},"img":{"alt_text":"Proteins structure","src":"http:\/\/upload.wikimedia.org\/wikipedia\/commons\/thumb\/6\/60\/Myoglobin.png\/220px-Myoglobin.png","width":350,"height":200},"classes":[]},{"id":3731,"url":"https:\/\/bodynsoil.com\/blog\/2011\/09\/nutrition-series-the-basics\/","url_meta":{"origin":1520,"position":4},"title":"The Basics of Nutrition","author":"Bodynsoil","date":"September 2, 2011","format":false,"excerpt":"Explaining basic terminology for Carbohydrates, Proteins, and Fats with links to further resources relating to nutrition..","rel":"","context":"In "Nutrition"","block_context":{"text":"Nutrition","link":"https:\/\/bodynsoil.com\/blog\/category\/body\/nutrition\/"},"img":{"alt_text":"abs and nutrition","src":"https:\/\/i0.wp.com\/s-media-cache-ak0.pinimg.com\/736x\/3e\/c9\/bd\/3ec9bd2441962b5e2d8410c87a97cecb.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":1588,"url":"https:\/\/bodynsoil.com\/blog\/2010\/01\/what-i-tell-people-just-starting-and-looking-for-advice-2\/","url_meta":{"origin":1520,"position":5},"title":"Beginning Nutrition: Just starting & looking for advice","author":"Bodynsoil","date":"January 10, 2010","format":false,"excerpt":"When first starting out on the road to good health, trying to figure out your nutrition, it is helpful to create a nutrition journal. Keeping track of your calorie intake is a great way to get a better idea about what you are eating.\u00a0 I have always gone back to\u2026","rel":"","context":"In "Nutrition"","block_context":{"text":"Nutrition","link":"https:\/\/bodynsoil.com\/blog\/category\/body\/nutrition\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2012\/11\/2012-11-11_06-38-37_450.jpg?fit=900%2C1200&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2012\/11\/2012-11-11_06-38-37_450.jpg?fit=900%2C1200&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2012\/11\/2012-11-11_06-38-37_450.jpg?fit=900%2C1200&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2012\/11\/2012-11-11_06-38-37_450.jpg?fit=900%2C1200&ssl=1&resize=700%2C400 2x"},"classes":[]}],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/bodynsoil.com\/blog\/wp-json\/wp\/v2\/posts\/1520","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bodynsoil.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bodynsoil.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bodynsoil.com\/blog\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/bodynsoil.com\/blog\/wp-json\/wp\/v2\/comments?post=1520"}],"version-history":[{"count":0,"href":"https:\/\/bodynsoil.com\/blog\/wp-json\/wp\/v2\/posts\/1520\/revisions"}],"wp:attachment":[{"href":"https:\/\/bodynsoil.com\/blog\/wp-json\/wp\/v2\/media?parent=1520"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bodynsoil.com\/blog\/wp-json\/wp\/v2\/categories?post=1520"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bodynsoil.com\/blog\/wp-json\/wp\/v2\/tags?post=1520"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}