dotFIT
By dotFIT experts
on October 06, 2008
Traditional whole foods are not ideal pre- and post-training snacks because of the time it takes to digest solid food including extraction then absorption of the needed nutrients (about 2-3 hours). Although nutrition bars with the proper carbohydrate, protein and fat ratios can be effectively used before and after exercise, liquid is generally better for the simple reason of speed to the muscles. More...
By dotFIT experts
on October 10, 2008
The athlete’s goal is to have their stomachs relatively empty while energy stores are full at the start of training or competition. Following a specific eating pattern can maximize the storage and production of energy. By properly loading your energy systems (phosphocreatine and glycogen) that are rapidly depleted during exercise, you can delay fatigue and optimize performance during activity. More...
By Registered Dietitian
on October 09, 2008
Optimal athletic performance requires food and nutrient intake that is tailored to each athlete’s sport, training schedule and individual needs. The basics of performance nutrition are discussed here to help maximize your physical potential and reach your performance goals. More...

Why should I eat within 45 minutes of working out?

On Thursday, October 16, 2008 by dotFIT experts


Answer: It really is dependent upon your goal. If you are a recreational exerciser or simply working out for fitness, weight loss, etc., then the timing of pre- and post-workout feedings is not crucial. But doing so can make the workout more productive. For competitive athletes, the practice of consuming the proper snack 10-45 minutes before a workout has become standard protocol in order to maximize energy levels for the training/event period. As for post-workout, the prevailing wisdom used to dictate taking in a carbohydrate-rich meal within 90 minutes after a workout to increase recovery and glycogen resynthesis. However, recent research has shown that immediate pre- and post-workout feeding, preferably in a quickly delivered liquid form, can increase muscle gains significantly over the older standard practice of getting it within 90 minutes. This post-workout meal should be higher in carbs and sugars, with about 12-20 grams of protein and minimal fat. A normal, carbohydrate rich meal can be eaten one-and-a-half to two hours later.

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