first_imgBY EMMET RUSHE: While some of us who train know what to eat when it comes to nutrition, it can be as important to eat the right things at the right times, (before, during and after training), especially if you are an athlete or have specific goals aimed at body composition.I have picked up a few tips that I will share with you below from the Precision nutrition course that I am finishing and from Precision Nutrition’s Dr Krista Scott-Dixon at the European Conference that I attended a few weeks ago.It should be noted that if you are a healthy person and you eat a balanced diet and exercise regularly, you probably do not need Peri-workout nutrition. For people who play sports or compete in them, workout nutrition can be the feather in your cap that gives you the edge over the competition.However, workout nutrition isn’t a magic pill.Your entire diet needs to be right for workout nutrition to be effective.If you haven’t yet got a grasp on your general diet, concentrate on getting that right first and the look at workout nutrition.Recommendations will differ depending on the type of sport that you play and your own body type. The recommendations below will be middle of the road and can easily be adjusted.BEFORE TRAININGWhat you eat before exercise can make a big difference to your performance and recovery.In the 2-three hours before your workout, you’ll want to eat something that helps you to sustain energy, boost performance, hydrate, preserve muscle mass and speed recovery.For a male who is lean with a good amount of muscle mass, you want to have a meal with:2 palm of protein2 palms of vegetables2 cupped palms of carb dense foods.2 thumb lengths of fatsIn a meal this can be potatoes with chicken and veg and any oil used for cooking will be your fat, or if you steam or grill your meat, you can add a knob of butter to your potatoes and veg. If you are a female who is lean with a good amount of muscle mass, you would use that same guide, but reduce each portion down to one serving of each.For people who do not like eating before training, you can use a smoothie around 60 mins before training.The smoothie will follow the same guidelines as above and would look like this;1 scoop protein powder1 fist of veggies (spinach works great in smoothies) 1-2 cupped handfuls of carbs (mixed berries or a banana work great)1 thumb of fats (like mixed nuts or flax seeds)A low-calorie beverage like water or unsweetened almond milkDURING EXERCISEIntra-workout Nutrition is really only necessary for some people:Athletes doing long intense training bouts, people doing multiple daily training sessions, and/or people trying to gain significant amounts of muscle mass.If this isn’t you, you do not need intra workout nutrition.For people who do, endurance athletes and athletes with sports performance goals, you are looking at a Protein and Carb mix of around 2-3:1 ratio.That will look like a smoothie with 15g of Protein and 30-45g of Carbs.This should be sipped during the session for every hour of training you do.If you are trying to drop weight along with training, then 5-10g of BCAA’s will suffice during your session.Sports drinks can be used if your sessions are going to be 90+ mins or if you are going to sweat a lot during your sessions.Look for ones with added electrolytes for replenishing lost salts, hydrating and helping with recovery.POST WORKOUT NUTRITIONThe myth used to be that if you didn’t get nutrition into you 30 mins after training, then the session was practically wasted.This has been proven to be a myth.For all my bro’s out there, there isn’t an ‘anabolic window’ after training.While you don’t have to rush in the door and straight to the fridge the minute you finish at the gym, you still should be having something within 2 hours to speed up recovery.But this is context dependent; what you ate before your workout influences things.If your pre-training meal was a small one or you ate it several hours before training, then it’s probably more important for you to get that post-workout meal or smoothie into your system pretty quickly; usually within an hour of training.If you trained in a fasted state (say, first thing in the morning before breakfast) then it’s also a good idea to eat as soon after your workout as you can.But if you ate a normal sized mixed meal a couple of hours before training (or a small smoothie closer to training), then you have a full one to two hours after training to eat your post-workout meal or smoothie and still maximize the benefits of workout nutrition.The Post Workout meal would be structured the same for men and women as the Pre workout meal discussed earlier.This guide touches on the basics of workout nutrition.If you would like to know how to adjust this to your needs or on the best way to structure your diet for your goals feel free to contact me through the link below.#TrainSmarthttps://www.facebook.com/pages/Rushe-Fitness/120518884715118EMMET RUSHE’S FITNESS COLUMN: WORKOUT NUTRITION EXPLAINED was last modified: August 23rd, 2015 by John2Share this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window)Tags:donegalemmet rushefitness columnletterkennyNutritionlast_img read more