Now that winter is here many of us will be going to the gym more and concentrating on building muscle indoors. Of course, your body can’t do that if you don’t provide it with the correct nutrition and if you take it at the wrong time your body can’t utilise it effectively. Here are a few suggestions to help you choose the right diet for your workout.
Before your workout
In the hour before your workout you need to fuel your body. It is recommended that you eat food with the nutrient ratio 40% protein, 40% carbs and 20% fats (these should be monounsaturated). This should be about 8-10g protein and a healthy way to do this is to spread around 4 tbsp. almond or peanut butter on a slice of high protein organic bread. You could also use bagels, wraps or flatbreads for variety. Organic foods are more pricy but worth it here.
Combine food with shakes and powders. One especially recommended one is Skald Oxydynamic Fat Scorcher from BELDT Labs that can improve blood flow, which in turn increases oxygen levels throughout the body and allows for a higher intensity workout.
Leucine is an amino acid that is a good ingredient to look for as it helps your body grow more muscle.
After your workout
Once you’ve begun to cool off it is the optimum time for a protein shake. Choose one that has no sugars, no fats and is low in carbs and mix in a few berries like goji berries, cranberries or blueberries for their fast acting natural sugars. A gluten free shake is recommended, especially if you are lactose intolerant or get gastrointestinal distress easily.
Amino acids and vitamins are important here too. Look for a selection including glutamine and Omega 3’s. A B-vitamin complex is also recommended to improve your recovery time.
Be careful when calculating dosages though as you can have too much of a good thing! For example, creatine is a nitric oxide booster which is known to help fatigue but too much of it can cause jitters and shakiness.
Before your workout is the time to eat healthy breads for carbs and healthy spreads for fats and protein. A pre-workout shake or smoothie is fine but after is the time for protein shakes. And as always, if you’re going to be trying anything new consult your physician first.