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WHAT TO EAT TO GET THE MOST OUT OF A WORKOUT

13th March 2018

Carlisle PT Andy Jackson has put together a nutrional guide to what you should eat before, during and after your workout to gain the most benefits.

WHAT TO HAVE: PRE-WORKOUT

Bananas- Bananas are loaded with digestible carbohydrates and are packed with potassium, which aids in maintaining nerve and muscle function. The body doesn’t store potassium for very long, so a medium banana before a workout will help keep nutrient levels high.

Oats- Oats are full of fibre, which means they gradually release carbohydrates into your bloodstream. This steady stream keeps your energy levels consistent during your workout. Oats also contain B vitamins, which help convert carbohydrates into energy.

Caffeine- Caffeine in the form of an energy drink or coffee is great pre-workout. It is one of, if not the most proven stimulants in general. Caffeine will give you that extra boost in terms of mental alertness and increase your energy level, which is going to be beneficial no matter what type of physical activity you are doing.

Even though you may be tempted to skip the calories, DON'T. Not eating before a workout can result in low blood sugar, which leads to light-headedness and fatigue.

 

WHAT TO HAVE: DURING A WORKOUT

Dextrose- Dextrose, also known as a glucose or corn sugar, is a sweet tasting carbohydrate. Pure Dextrose is a simple sugar that is derived entirely from corn starch and is about 20% less sweet than regular cane sugar. Pure Dextrose is a high GI carbohydrate meaning it will enter your system rapidly, stimulating a fast insulin response which enables the transportation of muscle building nutrients to where they are needed.

Electrolytes- Electrolytes are chemicals that form ions in body fluids. They help make sure specific bodily functions run at optimal levels. Too few electrolytes will cause the body to cramp. Electrolyte drinks such as Lucozade and powders that can be mixed with water are therefore a great addition to an intra workout.

 

WHAT TO HAVE: POST WORKOUT

Carbohydrates- Carbohydrates help replace muscle glycogen, and to enhance the role of insulin in transporting nutrients into cells. Consuming a liquid form of nutrition that contains rapidly digesting carbohydrates is often more beneficial straight after training as opposed to a full meal, e.g. maltodextrin, dextrose and glucose.

Protein- Protein aids in protein synthesis. The human body uses proteins for many things, including repairing and building tissues, acting as enzymes, aiding the immune system, and serving as hormones. Whey and soy protein are both examples of effective and fast absorbing post workout proteins. 

 

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