3 Steps to Improve Your Training
For your convenience we’ve highlighted the vital information, skip through as needed, or enjoy the read! 😊
Eat Before Your Workout
Who: The formula below works for both men & women
What: Here is the macro formula experts agree is necessary to fuel a 45 min or longer workout:
0.45g of Carbs per lb of body weight
0.23g of Protein per lb of body weight
0-20g of Fat per lb of body weight – I will cover how to adjust this later and highlight for those who don’t want to read the full post
When: 1 ½ hours prior to workout is optimal
Example: I will typically drink a protein shake, and pair it with oatmeal and a banana.
In the example I chose oatmeal because it digests much more quickly than other options and is simple to prepare.
For those eating 2+ hours prior to your workout, experts recommend consuming more fat and using slower digesting carbohydrates such as bread.
Example: I plan to workout at 3:30 P.M. but my lunch break is at noon. I would consume 0.45g of Carbs per lb of body weight, 0.23g of Protein per lb of body weight and push the fat to 18-20g. In this situation I would most likely have myself a PubSub. For my non-Florida people reading our go to supermarket is called Publix and they make delicious fresh cut sub sandwiches.
For those who have no appetite or find themselves in a rush on the way to the gym, something is better than nothing. Just make sure that something has carbs.
Example: Banana or rice crispy basically anything that’s mostly carb and that won’t slosh around in your stomach.
Where: If you did not like our recommendations, you can find so many recipes and quick snack ideas on YouTube or Instagram. Our page @theforgetampa posts and shares tips like these all the time!
Why: Food = Energy
Reduces production of Cortisol – The hormone that kills your gains
Improves protein synthesis
Improves performance during your workout
Take Your Pre-Workout Properly
Here are 5 steps to increase your performance when taking pre-workout
1. Shake the container – Your pre-workout formula is mixed with multiple important ingredients that each have a different weight. Over time the heavier particles will settle to the bottom, leaving you with uneven scoops.
2. Weigh your serving out – The scooper from the container should measure out an exact serving size but that is rarely the case.
3. Use water – With the increasing popularity of the dry scoop, it’s important to mention the body needs water to transport the performance enhancing ingredients.
4. Let your pre-workout sit for 30 minutes – This allows the solution to completely dissolve, increasing the time and amount of ingredients are absorbed for performance enhancement.
5. Drink 45 minutes BEFORE your workout – That is the estimated time most companies suggest to allow the body enough time to absorb the ingredients.
Take a Snack Break
This last step is vital if 1 or more of the following apply to you:
1. You would like to enhance performance during workout
2. Compensation for those in a caloric deficit
3. If you train more than 1 hour
4. If you prefer to train fasted or simply forgot to eat your pre-workout meal
Experts recommend consuming 0.5g of carbs for every minute you plan to workout past the 30-minute mark.
Example: A 1 ½ hour workout would require 60g carbs
You can consume your carbs through solid food or by drinking them.
Examples: Gatorade or Rice Crispy Treat
If you’re in a caloric deficit like me and do not want to spare the extra carbs, go buy yourself some BCAA’s and drink them starting at the 30-minute mark.
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Source(s):
Glycogen availability and skeletal muscle adaptations with endurance and resistance exercise
https://pubmed.ncbi.nlm.nih.gov/26697098/
Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training
https://pubmed.ncbi.nlm.nih.gov/29414855/
International society of sports nutrition position stand: nutrient timing
https://pubmed.ncbi.nlm.nih.gov/28919842/
The effect of protein timing on muscle strength and hypertrophy: a meta-analysis