Workout Nutrition - A Quick Review

If you are confused about what to eat and when to eat to maximize your workout performance without compromising your goal of improving your body composition (getting tight and lean), take a glance at our workout nutrition review and then apply these principles to your meal plan on workout days.

Pre-Workout Nutrition

Goal: To fuel your body for exercise and promote optimal performance by providing a steady stream of energy to your muscles and mind.

Timing: Eat within an hour before your workout. If your meal feels heavy in your stomach during the workout, consider a liquid nutrition option (protein shake or yogurt), reduction in the amount of fat in your pre-workout meal, or an increase in the time between your meal and the start of your workout.

Nutrients Needed:

Protein for muscle support and slow released energy.

Medium Digestion Carbohydrates for both immediate and sustained energy.

Fat (optional small amount) for sustained energy for longer workouts.

Simple Solutions:

Concita's Pre-Workout Pudding

1/2 cup fat-free, plain Greek yogurt

1 scoop Prograde Vanilla Protein

1/2 cup unsweetened apple sauce

Cinnamon & Nutmeg to taste

Mix all ingredients together and enjoy.

Yogurt Parfait

1 cup fat-free, plain Greek yogurt

1 cup mixed berries

1T crushed nuts

Alternate layers of yogurt, berries, and nuts in a glass or container and enjoy.

Post-Workout Nutrition

Goal: To replace lost glycogen (stored sugar) burned from the high intensity workout and speed and enhance recovery.

Timing: You can begin to consume your post-workout meal as early as during your workout (for protein shakes) to as late as 45 minutes post-workout. If you feel that you are experiencing a decrease in energy during your workout, consider sipping on your recovery shake during the workout.

Nutrients Needed:

Protein (half portion) to support muscle repair.

Fast Digesting Carbohydrates (full portion) to replace lost muscle glycogen and enhance recovery.

Fat intake at this time should be as little as possible to prevent slowing down the digestion of the protein and fast digesting carbohydrates.

Simple Solutions:

Prograde Workout Drink

Simply add water or almond milk, mix and enjoy.

Post Workout Dreamsicle

2T Orange Gatorade Drink Mix (regular version- not low sugar)

1 scoop Prograde Vanilla Protein

1 cup Almond Milk

Mix all ingredients together and enjoy! Add ice and blend for a colder, frothy version of the drink.

Get Prograde Protein Powder and Workout Drink at http://greatshapefitclub.getprograde.com.