As a San Diego fitness trainer my clients know every time they come in to train with me that I am going to put them through the wringer and that they better fuel up properly or they won’t make it through the full 60 minutes. So when I get new clients going through my San Diego personal training program I always address what their meals should be before and after workouts. Most often times they don’t understand how much what they eat impacts their performance in the workouts. So they will eat a burrito for lunch then come train with me after work and end up getting sick. Or they won’t eat anything before the morning workout and not be able to make it through the workout without feeling weak and light-headed.
When it comes to working out especially at such an intense level it is extremely important to properly fuel your body for each workout. Working out on an empty stomach is not going to be very effective and certainly will not provide the adequate fuel needed to complete your exercise session. If you workout first thing in the morning, and you find it difficult to eat a large breakfast keep it small but packed with carbs, fat, and protein. Such as apple with nut butter, or a nut and fruit bar. The combo of nutrients are going to give you the perfect fuel to push through the workout at 100% effort.
Many rumors have gone around that it is good to workout on an empty stomach so you can burn through your fat stores. That is simply not true. Your body will always pull from it’s glycogen stores in the muscles first in combination with fat stores. In addition, you will be able to exert more force and effort into your workout after having a small meal, allowing you to burn even more calories, then you would ever be able to without eating first. Make sure to allow a good 30 minutes before your workout to avoid getting side cramps, or nauseous.
Post workout meals are just as crucial. During your workout you have taxed your muscles, and now they need to begin to rebuild. You should eat within 30 minutes of completing your workout since that is when your body requires those nutrients the most to properly rebuild. Your body needs more protein and fat, then carbs. A great post workout meal is a protein shake, easy to carry, easy to drink on the go, plus, it has all the essential amino acids imperative for muscle development.
On a final note, I always know when my clients cheat and eat something the day of or the night before a workout with me that is not nutritionally dense, because they will be weak, dizzy and most likely feel nausea. Keep in mind that your body is a machine and it needs the proper fuel in order for it to operate at it’s highest potential. You wouldn’t put sludge in your car’s gas tank would you? Than why would you do that to your body and expect it to perform and survive one of my workouts?
Andrea King offers nutrition coaching and San Diego personal training programs to those seeking a healthier lifestyle. If you are looking for help in achieving your fitness goals, Andrea King can help you achieve those goals and true balance.