Pre and Post Workout Nutrition
Pre and Post nutrition training is simple: one is fuel and the other is repair. You eat before your workout to have the extra energy to push more during a workout. It is then eaten to repair the damage done to the muscles, helps to rebuild faster and grow. Depending on your goals, you can do either or both.
The before and after meals are there to help you do all of the above. They are not something you need if all you are trying to do is lose weight. Your body has two fuel tanks: primary and secondary. Your main fuel tank is the stored energy of your previous food (glycogen) and the secondary fuel tank are your fat stores (fat stored in the fat cells). Unless the main fuel tank is empty, your body will not have access to the secondary energy supply = fat cells. So if your goal is to lose weight and / or simplify, you really want to make sure you flush your glycogen stores first so you can access fat reserves.
Weight loss is a shortage of available resources so if you give your body more food it needs you will end up gaining weight. On the other hand, if your goal is to gain weight that is exactly what you need to do - make sure you eat more of what you burn.
Pre and Post Workout to Lose Weight
To lose weight you should be on an empty stomach when starting your workout. If necessary you could take a snack before training if you are so hungry that you feel weak. Your goal is to increase your heart rate and body temperature enough to speed up your metabolism.
A pre-workout snack is simply an aid to help you move faster and perform better. You can easily schedule your workouts around breakfast, lunch or dinner, so you do not need any help prior to the workout and therefore do not consume additional calories that you need to burn as well.
Some people train on an empty stomach before breakfast. At that time, your body has no quick energy (glycogen) and will use its reserves (Fat). Your body will gain access to fat stores right away. Another advantage of this type of training is because your body is not busy digesting anything all the energy will go to the exercise that is being practiced. It will burn more, it burns fat, but it is a brutal way and an imposition to exercise because people so not many can do that in the long run.
Think about it this way: how long will you be exercising and will you need extra energy for that or not? If the session is only going to last for half an hour, then it is unlikely that you need any special pre-workout boost, but if it will be over an hour and you will demand everything you have achieved, then a pre- Training might be a good idea.
Running for less than an hour, for example, as demanding as it is, does not require any kind of pre-workout snacks.
A snack after the workout consumes about 30 minutes after your workout can help repair the damage done to the cells and help you recover faster. It is usually a small snack rich in protein or shakes.
Pre and Post Workout for Muscle Development
To gain weight, on the other hand, pre and post workout nutrition is a must. You can not let your body fight for resources at any point because it will burn everything and make it difficult for you to then build muscle after exercise (that's when all muscle building is actually done) .
After exercising, the muscles are depleted of glycogen (the stored form of carbohydrates) that feeds muscle contraction during exercise. If you do not eat anything after a long training session your body simply starts what is at your disposal. Once you have exhausted all the potential reserves you will see to break down proteins (ie, muscle) and since you want to avoid that, you should eat something shortly afterwards. The best option is the protein that digests fast and combined complex carbohydrate that will help the process of muscle building and prevent any loss of muscle mass.
Because time is the essence here many people use protein powders simply because a protein shake is convenient - it is cheaper and easier to make than an appetizer. You can also do that or have a glass of chocolate milk, the type they sell for children in the supermarket ... with a straw. Or, you can make a real meal snack like a protein bar. The point is, you need to keep your body fed so you do not lose any gain you've made.
A lot of research has been done lately to determine how easy it is for the body to resort to burning muscles and the general consensus is that as the muscle is expensive to build and costly to keep the body going To build only when there is a lot of the energy available to it and, by the same token, the muscle is burned only when all possible avenues have been exhausted and no more energy has been made. This makes nutrition and momentum much more critical if you want to build muscle.
You should never work on a full stomach, you simply pull up or you will feel uncomfortable at least, you will not be able to give it all. As a general rule, your main meal (breakfast, lunch or dinner) should spend at least 2 hours before your workout to give your body a chance to digest food.
Snacks before training are usually small amounts of food that can be processed quickly and then aid in their performance and recovery. You should consume snack before training approximately 30-60 minutes before a workout. Put workout snacks are also small and are more effective within 30 minutes after your workout.
Neither of the two pre- sent workout snacks are mandatory if you are trying to lose weight. You just have to worry about those if you are trying to build muscle and do not want to accidentally lose some.
A pre-workout snack is only useful in this case if you have spent several hours since the last meal, you are about to faint from hunger but are still have a workout session ahead of you, which you need to go through. Then yes, sure, make a banana.