We’re moving this up the ladder of priorities because we’ve had a lot of questions. For the average Joe, this topic has just a small place in their life, if any. But you are not the average Joe. You are over the age of 55 (if you’re a member of our gym), and one of your goals is to improve your strength and performance so that you can continue to live independently in a world where our lives are built on convenience, so we’re just not as “able” as we could and should be. If you’re training with us, you know what we mean. Read on to learn how some supplementation or well-placed foods can aid in your strength and performance gains.
This WOULD be the perfect time to talk about how the muscle damage that’s required for strengthening and growing muscle is uncomfortable, and how soreness and actually moving your body in a way it’s not moved for years MAY create so uncomfortable days when you start training, or even as you continue to grow…but that truly is for another day – “sports related pain” versus injury. It is a topic we need to cover after the challenge though – we’ve found our older generation overuse the word “injury” – sometimes “promoted” by your physical therapist or chiropractor or massage therapist or physician….which is unfortunate. Because your mind is very strong – and perception is reality. We WILL get to that. But here…oddly, your post workout nutrition CAN help alleviate some of the soreness and promote growth.
Check out this little pyramid below (can’t get the damn thing to center… Elementor and I are going to go rounds in a little bit!😂)
Anywho, this is the pyramid produced by CrossFit as a theoretical hierarchy in the development of an athlete – you are an athlete if you’re reading this. The foundation of that pyramid is your diet. Period. You cannot argue it. So, if this is true, and you’re eating like crap or not getting enough protein, then you’re making your gym, your trainer, and/or your coach’s jobs impossible. Come to think of it, there should be a disclaimer with our onramp that if you don’t agree to eat right, we can’t promise any results…THAT would be brilliant…but I digress (again!).
So, back to our topic: Pre- and Post-workout nutrition.
Pre-Workout Nutrition
Pre-workout is easy…you need some energy before you train, especially the way we train. If you were going out for a light jog or walk, going to yoga or pilates – maybe not so much. But if you train with heavy loads and intensity, you need some glucose in your bloodstream and ideally some amino acids, maybe even some lipids…WAIT – SAY WHAT?
(*before I go on…let me state that when I learned the biology of nutrition, my instructor used carbohydrate as the singular form and as the plural form. He never said “carbohydrates”. Therefore, I tend to do that even though the dictionary says the plural form of carbohydrate is carbohydrates)
So back to WAIT – SAY WHAT?
I said – you need some glucose- which comes from carbohydrate, for energy for your training. Yes, there’s all kinds of interweb stuff about fasted training, and “fat burning”…ignore all of it and work the process from the most logical standpoint. You are about to lift heavy things, and do hard work at a high intensity – you need energy to do that. Give your body the substrates to make the muscle contractions and even begin the repair.
Your body breaks all carbohydrate down into glucose. If there is an excess, it will store it as glycogen. Yes, even carrots, lettuce, and tomato are broken down into glucose, but ideally, you’d want a more complex carbohydrate or fruit during the few hours before your workout. Like what? Like fruit, such as watermelon, banana, pineapple, apple, melon…a heartier fruit than berries. We’re all used to “low Glycemic Index” fruits for blood sugar control, but going into your workout you know those bad boys are going to be used: exited from the bloodstream into hard-working muscle tissue. Or, you can opt for complex carbohydrate like grains – we prefer oats and any rice but if you ultimately had a bread you felt comfortable with the ingredients – or a 1/2 bagel – all would work. Just keep in mind right now we’re also trying to clean things up so I like oats, rice, or even some dairy – a good time for yogurt or cottage cheese would be pre-workout. Pre-workout can be anywhere from an hour (ish) before to right before you train. I’ve been known to eat a banana during my lifts. As long as you think you can “keep it down” it’s fair game.
Post-Workout Nutrition
Post-workout nutrition is really very easy and can be very simple. Immediately after your workout – and up to 60 minutes after (outside time), ingest 20 to 50 grams of fast-digesting protein and 30 to 50 grams of fast-digesting carbohydrate. The ranges are there because you can find data and studies showing the efficacy of these numbers in these ranges.
Protein
The fastest digesting sources here will be liquids or powders dissolved in liquids. Whole foods are ideal as they are just that – “whole foods” and probably healthier, but as far as effectiveness goes – they are competing with some fitness industry staples that have been studied and proven for over 50 years! Whole foods will take longer to digest, slowing the process and making them a little less effective.
Whey protein isolate powder is the most studied of the protein supplements. It’s readily available and very effective in stimulating muscle protein synthesis. Low-fat milk would also be an option.
Eggs and egg whites would be next in line for their ability to stimulate muscle protein synthesis. Whole eggs accomplish this more than egg whites, but there is a convenience with egg white protein powders that can make using it easier on the user than preparing whole eggs. But both are a great second option.
The key to both of these is their fast digestibility and for whey, it’s leucine content. Both are keys for recovery.
Carbohydrate
Carbohydrate in the post-workout period helps replenish muscle glycogen stores used up during your workout. Replacing muscle glycogen can aid in muscle repair as well as in general recovery.
The image above is from our 80% list.
Again, as with protein, we want these sources to be fast-digesting. There are post-workout supplements like maltodextrin and waxy maize that have been used effectively for years. Also, coconut water provides an excellent source of fast-digesting carbohydrate, already in liquid form. White rice and all potatoes are also good sources of whole food post-workout carbohydrate.
Many of us will eat a meal shortly after we train. This is good! But the addition of the post-workout protein and carbohydrate supplementation gives us an extra edge in recovery and strength and muscle development, which is truly where our strength and fitness gains come from. Consider finding a combination that works FOR YOU, and have it readily available at the gym when you finish training. You will reap the benefits of filling your tank back up after you drain it in your workout!
BONUS QUESTION: You have until Friday to NOTE this on your Week 2 log. One of your training days, note your post workout “refuel” in grams of what you used. For example, if you’re doing 30 grams of protein in whey protein powder and 30 grams of carbs in a double serving of coconut water, list that on your old in the refuel box. If you tell us what you used and how many grams it was + an extra point for the bonus.
It could be:
1 scoop: 24 grams protein from whey protein powder
coconut water: 32 grams of carbs
or
1 cup egg whites (30 grams of protein)
1 cup white rice (25 grams carbs)
Be sure to list grams of protein and carbs, and the source (and amount of the source)