green juice.jpeg

Prefer to Watch or Listen? Click Here!

The first thing that must be pointed out is that recovery from workouts is all the time in between workouts, not just the pre/post workout meal. All nutritional efforts are individual and it is important to pay attention to what foods make you recover the best in between workouts.

Pre-workout considerations:

#1 Timing- (morning workout, mid-day, evening etc.). For example, if you are working out first thing in the morning it might be tough to stomach an entire large breakfast and a liquid option like a protein shake or coffee shake might be a better option.

#2 Intensity- (Heavyweight training, sport-specific exercise, HITT, long duration endurance). For the more intense workouts, it is important to have proper fuel in your system to avoid fatigue.

Post workout Considerations:

#1 Timing-  If it is a higher intensity workout you want to make sure to get in a mix of fast- absorbing carbohydrates as well as high-quality protein in order to replenish glycogen stores as well as stimulate protein synthesis. This is best achieved in a recovery formula like biosteel.com/ recovery. Great post workout meal with a combination of complex carbohydrates (brown rice, quinoa, sweet potato etc.), quality protein (chicken, fish or plant-based source etc.), and fiber-rich vegetables (broccoli, cauliflower, leafy greens etc.)

#2 Goals- (sport specific performance-based, muscle gain, fat loss etc.).

Additional considerations for post workout:

Branch Chain Amino Acids (BCAA’s) Benefits

  • Improves lean muscle mass by helping to trigger protein synthesis and inhibit the breakdown of muscle.
  • Improve glucose uptake and insulin sensitivity which is crucial for muscle building and fat loss.
  • Helps to improve muscles energy production
  • Improves muscle soreness and recovery by decreasing fatigue.

Glutamine

  • Has significant benefits on digestion by improving absorption of nutrients in our intestinal tracts
  • Promotes muscle growth and decrease muscle wasting
  • Improves athletic performance and strength
  • Helps to decrease fatigue after intense workouts

As a final note, pay attention to what works best for you. Try different macronutrient combinations and track your progress. It also must be mentioned that there are a lot of factors when it comes to achieving our goals in the gym, getting a proper sleep, managing stress/the nervous system and practicing in other recovery modalities is important to optimize your results.

Leave a Reply