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How can you optimise performance?

Contents

If you are waiting for me to tell you what the most ideal pre-workout meal is to give you ultra-strength and maximum gains I am sorry but you may have to wait a little longer. (Trust me, I wish a meal like this existed!) Until then we can focus on the aspects we can control.

For the general consensus, a pre-workout meal should contain carbs and protein with minimal fats. Why? Carbs = energy and readily available fuel for the immediate future AKA your workout. Fast acting carbs are most ideal as they provide a fast release of energy however this is down to individual preference. Protein will keep you full during your workout and ensure that there is circulating amino acids to stimulate muscle protein synthesis and prevent catabolism as muscles are being broken down while you train, AKA, build muscles. Fats are not needed in a pre, or post workout meal as they are mainly for hormonal aspects and to keep us full. Also, fats have more calories per gram meaning they are more nutrient dense than carbs and protein. This means eating a large amount of fats will be a lot of calories and take longer to digest pre-workout, and having a full stomach when training hard is not what you want. However, if you were not training for a long time period between your pre-workout meal and the gym I would suggest including fats to ensure you don’t get hungry while training.

For the more ‘into fitness’ population there are more specific recommendations. This includes people who track calories and are aware of their individual macronutrient needs, there are a certain percentage of your daily macros that should be consumed in these meals to maximise performance and muscle growth. This is that pre, and post workout you should consume 50% of your total carbohydrate requirements while protein should be split evenly between all meals.

To put this into simpler terms:

Someone with a daily intake of 200g CHO & 120g Protein and consuming 4 meals a day would have,

Pre workout: 50g CHO & 30g Protein

Post workout: 50g CHO & 30g Protein

The remaining 100g CHO and 60g Protein (plus whatever their fat allowance was) would be split amongst their other meals in the day.

This is because during exercise the body utilizes stored muscle glycogen and is breaking down muscle tissue due to stress and work. Therefore, it is ideal to place maximum carbs and protein surrounding an exercise bout to ensure there is available fuel to utilise during exercise, and also, enough after exercise for the body to restore these muscle glycogen stores and synthesise stronger muscle fibres.

Timing

Pre-workout meal timing will vary amongst individual preferences. Some people like to eat right before they train while others will feel too full and lethargic if they do this and can’t eat a big meal before training. Find what works for you. For example, I like to eat 1-2 hours before I train while my brother can’t eat anything within the 3 hours before he trains or he feels sick, so I would suggest experimenting a little to find what you prefer. I would recommend eating 2 hours before you start to train. That means if it takes you 15 minutes to get to the gym and you take 10-15 minutes to warm up I would eat 1 and a half hours before you leave, so that once you start your workout it has been 2 hours. This allows enough time for your carbs to be broken down and converted to fuel for your workout. If you eat much later than this, the carbs will not be digested in time to be utilised for your workout, so timing is important in this sense. The most important thing is making sure you are not feeling too full or hungry while you train, and this is why finding out individual meal preferences is so important.

What if you CAN’T eat during this time?

Don’t panic! The reality of life is that not everyone has the luxury to eat the ideal meals and the ideal times and you know what? That is okay! Here are some of my tips to help:

Less than 1 hour pre

Fruit, greek yogurt, protein bar.

1-2 hrs pre

Cereal w/ protein shake, chicken sandwich, sushi.

2-3hrs pre

Bigger meals. Sweet potato & chicken, protein French toast w/ egg whites / fruit.

I know the struggle of many people includes having a full day of work and having to eat within your break (whenever that may be) then going straight from work to the gym. This is something I have been through and I didn’t have a lot of time to spare with my pre-workout meals. I used to start work at 7am so I never over complicated it. Usually I would eat at 11am (a roll with tuna & a slice of cheese) then go to the gym at 1pm once I finished work. This gave 2 hours for my meal to digest and worked perfectly for my body. However, if this couldn’t happen and I worked for longer, I would have a snack like almonds, then the previous meal at about 11:30am-12pm, then when I left work at 3pm eat an apple and small protein bar on the way to the gym. I found that these two foods (apple and protein bar) were 2 of the few foods I could eat all the way up to about 5 minutes before I started training and they didn’t make me feel super full or lethargic when training. These are my go to’s if I have been busy and need a little pick me up before the gym to keep me going.

That’s the thing. Everyone is different when it comes to digestion and meal timing and that’s why it is so important to find what works for you and your body. There is an optimal amount of macronutrients to consume however it is not required to make muscular gains. My absolute minimal suggestion would be to make sure that you eat 2-3 hours post workout to maximize muscle protein synthesis and replenish glycogen stores effectively.

Why do I recommend this so highly?

If you are working really hard for 60 minutes a day, 5 times a week in the gym. Structuring your training to make sure you hit each muscle group and are performing the right exercises to stress and fatigue your muscles, you need to give your body the absolute BEST chance to grow and make sure all that preparation in the gym is paying off. After your body has been worked hard and muscles are broken down you need to give them what they need to recover, otherwise you will not be getting the best out of your workouts.

So take away points?

• [if !supportLists]- Eat minimum 2-3 hours post workout, however, the sooner the better.

• [if !supportLists]- Make sure to include 20-25g of protein and 25% of your daily carbs in this post workout meal for optimal results

• [if !supportLists]- Find what pre workout meal works for you!