From Pre to Post Workout: Nutrition & Supplements
I wanted to write this out as a start to finish system from pre workout to post workout in regards to supplements and nutrition. The details of pre and post workout cocktails can indeed vary from person to person. It's a fact that not everyone responds the same. This goes with both supplements and nutrition. However, there are some basic concepts that we all may benefit from. And for me I always find myself going back to these basics (if for whatever reason I veer off track from them).
by Jason M. Stallworth, posted on October 5th, 2011
Something new that's popped up over the years is taking supplements during your workout. Perhaps bodybuilders and weight trainers have been doing this all along but it just happened to become popular later as we found out more about preventing protein breakdown. When I first read about intra workout supplements I thought it was just an edge for supplement companies to sell another product until I started doing my own research, specifically with taking amino acids during your workout. Most major supplement companies have their own versions of intra workout formulas. In my opinion, the most important elements to look for in these formulas are amino acids which many prefer branch chained amino acids. I also prefer a formula that includes glutamine as glutamine is well known for recovery. Many of these formulas also contain extras such as vitamin C, B vitmains, citrulline malate, electrolytes, etc. Sipping aminos throughout your workout it said to prevent muscle protein breakdown and also provide sustainable muscle energy. Atomic 7 by Universal is a notable intra workout supplement as well as Scivation's Xtend, which I've been taking for quite some time (Xtend's most recent formula to this date contains electrolytes as well).
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Pre Workout Nutrition and Supplements
Whatever you do prior to your workout is extremely important. Your nutrition plan can be perfect and you can be taking all the right supplements to recover but if you're not able to put 100% focus and effort into your training, you're limiting your muscle growth. Most experts will tell you that nutrition is far more important when it comes to strength training or bodybuilding. That may be true but you can't have one without the other, and if one of those areas is lacking then you're simply not going to reach your potential.
Many will say you need a solid meal about an hour or two before you train packed with good quality protein, healthy fats, and complex carbs. This makes sense as your nutrition will be fuel for your workout. I adhered to this rule during the times I trained in the evenings. But throughout most of my years of lifting weights I've worked out first thing in the morning, around 5AM. I've experimented with having a meal, having a shake, and having nothing as far as nutrition goes for pre workout. My personal best results and this is what I stick with these days, is having a scoop of whey or whey/casein blend followed by a pre workout energy and focus supplement. Most people train later in the day, evening, or at night so I'd say if that's the case you definitely need that whole food meal an hour or two prior to your workout.
There are numerous pre workout supplements to choose from. Most pre workout formulas instruct you to take them on an empty stomach about 30 minutes before you workout. Many of the newer concentrated blends allow you to take it closer to your workout time. That being said, you probably want to wait at least an hour after your pre workout whole food meal to take your pre workout supplement. As I stated above, since I train in the early AM I down a scoop of whey followed by something like Animal Rage. At this time I'm not endorsed by any supplement companies; I just prefer many Universal/Animal supplements. There are many other good quality pre workout formulas on the market.
Many will say you need a solid meal about an hour or two before you train packed with good quality protein, healthy fats, and complex carbs. This makes sense as your nutrition will be fuel for your workout. I adhered to this rule during the times I trained in the evenings. But throughout most of my years of lifting weights I've worked out first thing in the morning, around 5AM. I've experimented with having a meal, having a shake, and having nothing as far as nutrition goes for pre workout. My personal best results and this is what I stick with these days, is having a scoop of whey or whey/casein blend followed by a pre workout energy and focus supplement. Most people train later in the day, evening, or at night so I'd say if that's the case you definitely need that whole food meal an hour or two prior to your workout.
There are numerous pre workout supplements to choose from. Most pre workout formulas instruct you to take them on an empty stomach about 30 minutes before you workout. Many of the newer concentrated blends allow you to take it closer to your workout time. That being said, you probably want to wait at least an hour after your pre workout whole food meal to take your pre workout supplement. As I stated above, since I train in the early AM I down a scoop of whey followed by something like Animal Rage. At this time I'm not endorsed by any supplement companies; I just prefer many Universal/Animal supplements. There are many other good quality pre workout formulas on the market.
Intra Workout Supplements
Post Workout Nutrition and Supplements
As with pre workout nutrition and supplements, this is a two-part process. We'll start with post workout supplements which should be taken immediately after your workout. I actually start sipping on my post workout formula during my last few sets (which I usually end my workouts with calves or abs). Like pre workouts there are tons of post workout supplements out there. One of the main ingredients is, or at least should be, the all-mighty proven creatine. These products can be expensive, more so than pre or intra workout sups. I generally go with something simple since I drink a post workout shake 20 minutes later as soon as I get home from the gym. I've been taking Universal Storm which is a very basic creatine and arginine formula (with a few other extras). I've also taken Gaspari's Size On and VPX's NO Synthesize, and both are great products. I've tried several others as well; too many to name. For me, some type of creatine matrix is a must for post workout. Many post workouts also contain an amino acid profile and some are loaded with other ingredients.
You've probably read several times that you have about a 30-45 minute post workout window (some say even an hour) to saturate your muscles with fast-acting protein and carbohydrates; aka, a post workout meal or shake. I personally do a shake as soon as I get home from the gym which is about 15-20 minutes after my post workout supplement drink. You can opt for a whole food meal here but I feel that shakes are a faster and obviously more convenient means of getting the nutrition you need right away. The amount of protein, carbs, fats, and calories will depend on your current weight and your goals. For the sake of keeping it simple, I'll give you my own personal protein shake recipe:
You've probably read several times that you have about a 30-45 minute post workout window (some say even an hour) to saturate your muscles with fast-acting protein and carbohydrates; aka, a post workout meal or shake. I personally do a shake as soon as I get home from the gym which is about 15-20 minutes after my post workout supplement drink. You can opt for a whole food meal here but I feel that shakes are a faster and obviously more convenient means of getting the nutrition you need right away. The amount of protein, carbs, fats, and calories will depend on your current weight and your goals. For the sake of keeping it simple, I'll give you my own personal protein shake recipe:
2 scoops of whey or whey/casein blend
10-12 ounces of 2% milk
1 banana
1 tablespoon of natural peanut butter
1 teaspoon of honey (taken separately from my shake)
10-12 ounces of 2% milk
1 banana
1 tablespoon of natural peanut butter
1 teaspoon of honey (taken separately from my shake)
I also take my multi-vitamins which is Animal Pak (man, I sound like a Universal rep; I am not, but of course if they decided to endorse me or ask me to be a rep, I certainly would!) This goes a little beyond but I also eat a whole food meal as a 2nd post workout meal about an hour after my post workout shake. This generally consists of grits and eggs, and juice along with desiccated liver (Uni-Liver) and fish oil. On a side note, I also take digestive enzymes with most every whole food meal.
Well there you have it; a start to finish pre to post workout nutrition and supplement guide. Timing is crucial here, especially for the post workout section. The ultimate goal is to give your body what it needs to train hard, recover, and grow.
Well there you have it; a start to finish pre to post workout nutrition and supplement guide. Timing is crucial here, especially for the post workout section. The ultimate goal is to give your body what it needs to train hard, recover, and grow.
