Pre and post workout shakes; workout frequency; workout timing
I received a question from one of my fans following my first post on pre workout nutrition. The question was:
‘Hi FIC, what is most important; a pre or post workout meal? I am a young female athlete and wanted your advice on what you suggest as as a post workout smoothie! I also wanted to know how often you train during the week? Lastly, what time of the day is optimal for training? Thanks so much, your blogs are great!
What is more important; pre or post workout meal?
When it comes to post and pre workout nutrition, it is important to understand what roles these play and why we need them.
As mentioned in a previous article, pre workout nutrition (PWN) is an important element in maximising our training potential by ensuring we are able to perform at our best while ensuring our body has the necessary nutrients to complete normal bodily functions. Pre workout nutrition is generally advised to be consumed at the least 45-60 mins before exercise, as this allows our body to digest the meal and thus allows for more blood to be used in resynthesizing our muscles and carrying nutrients around our body. It also means that the nutrients can be put to work as they are digested and are in the muscles. PWN is also important as it elevates our metabolism during the workout, allowing us to burn even more calories as we exercise.
In recent times this has been highlighted as our most important meal of the day. You might ask why? After exercise our body’s sensitivity to insulin increases (this is a very good thing). In other words, our body needs less insulin to deliver glycogen (broken down carbs) to our muscles. Additionally, a majority of the food we eat post workout is more likely going to be transferred to the muscles by the insulin rather than our fat cells.
Insulin is a hormone secreted by the pancreas. It is like a key that opens the door to our muscle and fat cells, transporting nutrients with it. The glycogen wants to get into the muscles and fat cells to be stored, and insulin provides the key to ‘unlock’ the door to the specific cells. It has been noted that insulin is one of the most anabolic (muscle building) hormones, especially post workout.
When we exercise, our muscles burn energy. After a workout, our muscles are obviously low on energy and require more from the food we eat. Therefore, some of the food we eat will be transferred into the muscles thanks to insulin. However, once our muscle stores are filled, the insulin takes the food to our fat cells, often causing weight gain. That is why many say post workout meals are very important in order to take advantage of that ‘anabolic window’ (this does not necessarily mean youre going to get huge muscles, its just referring to the most effective time to take in nutrients for recovery – this is especially for those ladies scared of putting on muscle mass). Maximising our insulin sensitivity is vital in order to avoid the onset of type 1 or 2 diabetes and many other illnesses. Type 2 diabetes is often developed as due to poor eating habits and lack of exercise the body becomes insulin resistant (aka poor insulin sensitivity) and therefore the pancreas must pump out copious amounts of insulin for the food that is eaten. It often gets to a point where the pancreas cannot keep up with the demand, thus resulting in type 2 diabetes whereby there is insufficient insulin in the body. If the body then becomes more insulin sensitive, the pancreas will be able to secrete sufficient insulin and thus eradicate the type 2 diabetes (in some cases this can be true, in others it becomes permanent). The more insulin sensitive you are the better, for health and illness prevention. (if you are doubtful or unsure of any of the above information please consult your health professional).
Post workout nutrition does depend on your goals. However I do believe a good amount of protein (muscular repair and development) and carbohydrates (refuel muscles, assist in reducing immune system damage) is the key to a good post workout meal/shake. I often have my protein shake with some rice milk (non-dairy and high in carbs – those looking to put on muscle bulk this is a good one to use. Otherwise it is also useful as a carb source, however vary the amount you use based on your needs) and half a banana. Other ideas can include a protein shake and an apple, yoghurt with fruit, a sandwich with meat/egg/fish… its really up to your imagination. As long as you have quality protein and carbs it should make a good post workout meal.
In regards to the female athlete – again it depends on your needs and the volume and intensity of training.
2. How often do I train during the week?
As we all know, we can’t plan things in advance, as things do pop up from time to time. In saying this I plan to train about 5 times per week. This includes 4 moderately high intensity weight sessions and one miscellaneous session. The miscellaneous session can be anything and its flexible. Some days ill go with family or friends to a rock climbing gym and do some rock climbing, which is a great way to add some variety and often complements my training. Other days ill go for a run, or more often do some short duration high intensity sprints either at an oval or more preferably on the sand at the beach! I might even throw in some bar work (pullups, dips – outdoor workout stations), which only consist of bodyweight exercises. Some days it can be as simple as a walk, otherwise I might just go to the gym and play around with equipment I don’t use as often as I like, such as the power ropes, plyo boxes, my Olympic rings and so on…you get the point.
Everyone has different capabilities, time restrictions and requirements. The reason I train 5 days a week is that it gives me the perfect balance of rest and hard training. Ill often train two consecutive days (upper body and lower body), have a rest, then again 2 consecutive days followed by another rest day. The misc. session will fall in between somewhere. However this template is very important as I provide my body with adequate recovery time. This includes enough time for my muscles to repair and prepare for more work, my immune system to stay in check, and also allowing my central nervous system to recover, which plays a HUGE role in heavy weight training. It is important to try and schedule your trainings so that one days training does not negate the next day. This can be done by ensuring different muscle groups are trained (eg back Monday, chest Tuesday, upper body one day lower body next day, or strength one day and cardio the next. its completely up to you!).
3. What time of the day is optimal for training?
This is a question that is often put forward by many exercise enthusiasts. At the end of the day (excuse the pun), it comes down to what suits you. If it’s more convenient to train at 5am, 1pm or even at 8pm, train then. Its better training at your most convenient time than not training at all simply because it may not be the ‘optimal’ time. Some people find training in the morning better as their exercise for the day is done, and therefore they avoid having to cancel exercise because of a last minute issue. Others find morning training gives them the energy to power through the day, whereas some find after exercise they are more relaxed and ready to settle down for the day, and therefore choose to train later in the day. Few mention they like training later in the day as they have consumed more food and therefore feel more energetic. Some research suggests that testosterone levels in man are at their lowest in the early evening, and therefore training then will increase this ‘low’.
In summary, there doesn’t seem to be any overwhelming evidence stating optimal training times. There are pros and cons of training at different times, and this will differ from person to person due to different lifestyles and schedules. However, for those who struggle to find the motivation and lack commitment, mornings are suggested as being the best time as nothing can get in the way. In conclusion, find the time that best suits you!
If you have any questions please don’t hesitate to inbox me, and ill gladly do my best to respond.
Please note that this information may not be completely relevant or appropriate for you. I therefore suggest that prior to applying any of the above information to consult your GP or medical specialist to see if this is right for you.
