How To Fuel Your Workouts

HOW TO FUEL YOUR WORKOUTS

Issue #11
Happy Thursday!

As personal trainers, we understand the crucial role nutrition plays in your workout routine. That's why, in this issue, we focus on how to fuel your workouts effectively. We aim to guide you on eating around your workouts, managing energy levels, fasting, and avoiding digestive issues. We hope you enjoy reading this issue and find it helpful!

QUOTE TO CONSIDER

"Fitness is about being better than you used to be. Fuel your body, focus on your goals, and become the best version of yourself."

COACHES CORNER

COACH JOSE
Certified Personal Trainer

🍋 Simple Tip: While citrus fruits like oranges and grapefruits are nutritious and packed with vitamin C, consuming them before workouts may lead to digestive discomfort. Citrus fruits are acidic, which can cause acid reflux or heartburn during strenuous exercise, disrupting your workout performance and causing discomfort. Instead, opt for easily digestible carbohydrates and proteins to fuel your workouts effectively without risking digestive issues.

COACH EMMA
Certified Personal Trainer

💪 Performance Tip: Different workouts require different fueling strategies. Load up on carbs for endurance sessions like long runs, prioritize protein and carbs for strength training to fuel and recover effectively, and choose light, balanced snacks for flexibility exercises such as yoga and pilates. Adapting your fueling strategy to the specific demands of each workout optimizes performance, supports recovery, and accelerates progress towards your fitness goals efficiently.

WORKOUT OF THE WEEK

🔥 5 MINUTE FAT BURNING CIRCUIT (NO REST)

This 5-minute burner targets various muscle groups evenly, making it suitable for beginners and individuals aiming to lose fat. Complete each exercise without rest, aiming for maximum repetitions within the allotted time:

1. Bodyweight Squats (Quadriceps, Glutes, Hamstrings): Stand with feet shoulder-width apart, squat down until thighs are parallel to the ground, then return to standing position. 1 Minute, no rest.

2. Push-Ups (Chest, Shoulders, Triceps): Start in a plank position, lower your body until chest nearly touches the ground, then push back up to starting position. 1 Minute, no rest.

3. Alternating Lunges (Quadriceps, Glutes, Hamstrings): Step forward with right foot into a lunge, ensuring both knees are at 90-degree angles, then return to standing position and repeat with left foot. 11 Minute, no rest.

4. Mountain Climbers (Core, Shoulders, Legs): Begin in a plank position, alternate bringing knees towards chest in a running motion, keeping core engaged throughout. 1 Minute, no rest.

5. Plank (Core, Shoulders, Back): Hold a plank position, keeping body in a straight line from head to heels, engaging core and glutes. 1 Minute, no rest.

FUEL YOUR WEEK

🥙 POST-WORKOUT MEAL AND SNACK IDEAS

Here are some nutritious and delicious post-workout meals and snacks categorized by the timing of recovery they support, ensuring your body gets what it needs to repair and replenish after a good workout session.

Quick Recovery (Within 30 Minutes After Exercise):

• Chocolate Protein Shake - Blended with a scoop of protein powder, cocoa powder, and almond milk. Protein aids muscle repair and cocoa provides antioxidants.

• Rice Cakes with Almond Butter and Sliced Banana - The banana offers potassium for electrolyte balance, while almond butter provides protein and healthy fats.

• Hummus and Pita Bread - Hummus for protein and pita for fast-acting carbohydrates to replenish energy stores quickly.

Sustained Recovery (Within 2 Hours After Exercise):

• Tuna Salad on Whole-Grain Bread - Tuna for omega-3 fatty acids and protein, whole-grain bread for complex carbs for ongoing energy replenishment.

• Lean Steak with Sweet Potatoes and Greens - Steak for iron and protein, sweet potatoes for vitamins and fiber, and greens for minerals and vitamins.

• Quinoa and Black Bean Bowl with Avocado - Quinoa for complete protein, black beans for fiber and carbs, avocado for healthy fats.

Snacks for Muscle Repair (Anytime After Your Workout):

• Greek Yogurt with Mixed Nuts and Honey - Greek yogurt for calcium and protein, nuts for healthy fats and protein, honey for a touch of natural sweetness.

• Cottage Cheese with Fresh Pineapple - Cottage cheese for casein protein for muscle repair, pineapple for enzymes that can help with digestion.

• Protein Bars with Nuts and Seeds - Handy for on-the-go, nuts and seeds for healthy fats, and protein content for muscle recovery.

BEYOND THE BENCH

🍴💪 HOW TO FUEL YOUR WORKOUTS
Nutrition Essentials for Fitness

Pre-Workout Nutrition: Setting the Stage for Success

The purpose of pre-workout nutrition is straightforward: to prepare your body with the energy and nutrients it needs for optimal performance. This means consuming a balanced mix of carbohydrates, proteins, and fats. Carbohydrates are especially important because they act as the primary fuel source during high-intensity activities. Proteins support muscle repair and growth, while fats provide energy for longer, moderate exercises.

What and When to Eat

We recommend eating a combination of carbs and protein about 2-3 hours before your workout. Options could include a banana with peanut butter or a small smoothie. If you’re closer to your workout time, a light, easily digestible snack, like fruit, is ideal to prevent any discomfort.

Carbohydrates are the key. Stored as glycogen in our muscles and liver, they're quickly mobilized during exercise, providing that much-needed energy boost. However, as high-intensity activities deplete these stores faster, it's crucial to top them up before starting.

Protein is also vital but in a different way. Unlike carbs, our body doesn't store protein, which requires a steady daily intake. Including protein in your pre-workout meal supports muscle repair and enhances performance.

Special Considerations: Caffeine and Hydration

Caffeine is a popular pre-workout boost, known for enhancing alertness and muscle performance. The recommended dosage is 3-6mg per kg of body weight at least 30 minutes before exercise. However, tolerance varies, and it's important to find the right balance to avoid adverse effects.

Hydration is equally critical. Starting your workout well-hydrated ensures optimal performance and reduces the risk of dehydration. Aim for clear or pale-yellow urine as an indicator of good hydration.

Fasting and Workouts

Intermittent fasting has gained popularity as a weight management strategy, and many wonder about its effects on exercise. Exercising while fasting can utilize fat stores for energy, potentially improving fat loss. However, the response to fasting is individual. Some may experience increased energy levels, while others may feel weak or dizzy. It's important to listen to your body and adjust based on how you feel.

During Your Workout: Sustaining Performance

Fuelling during your workout depends on the duration and intensity. For activities lasting longer than 90 minutes (or 60 minutes if they're high-intensity), additional energy in the form of fast-acting carbohydrates is beneficial. This helps maintain performance levels and prevents glycogen depletion. The general recommendation is to consume 30g of carbohydrates per hour for 1-2 hour activities, and 60-90g for sessions longer than 2 hours.

Post-Workout Nutrition: Recovery and Replenishment

After exercising, your body enters a recovery phase where it's primed to absorb nutrients efficiently. The "anabolic window" refers to this opportune time, roughly 30 to 45 minutes post-exercise, when eating a protein and carbohydrate-rich meal aids in muscle repair and glycogen replenishment.

Ideal Meals for Recovery

A balanced meal containing carbs, protein, and some fat is ideal. Think chicken breast with brown rice and veggies, a protein shake with a banana, or yogurt with berries. These combinations help in recovery and prepare your body for the next challenge.

Managing Energy Levels and Avoiding Digestive Issues

Maintaining stable energy levels through balanced meals and snacks is vital for exercise and well-being. To prevent digestive discomfort, avoid high-fiber and high-fat foods right before workouts and stay hydrated without overdoing it to avoid bloating.

Fuelling your body for workouts is a blend of science and personal experimentation. Remember, individual responses vary, so listen to your body and adjust your nutrition accordingly.

THANKS FOR READING, SEE YOU NEXT THURSDAY!

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