Nutrition Pre and Post Training – The Basics
Have you ever wondered what and how much you should be eating and drinking in prep for running a marathon? Do I need protein before or after a massive legs session at the gym? Or how to best eat for recovery for the good old weekend warrior? Wonder no more! Our dietitian Lisa has put together a basic nutrition guideline for you.
Factors that influence our requirements:
- Duration of training
- Type of training (aerobic or anaerobic)
- Weight, height and gender
- Pre training hydration and nutrition
- Time before your next training session (recovery period)
- Your training GOAL! (muscle gain, fat-loss, fitness)
Why is Nutrition a PRIORITY?
- Refuelling the muscle and liver glycogen (carbohydrate) stores
- Replacing fluid and electrolytes lost in sweat
- Building and creating new muscle protein, red blood cells and other cellular components
- Protecting the Immune system
Pre-training general Recommendations:
(AIS) promotes 50% of your body weight in Carbohydrate grams approximately 30 minutes before training. Eg. 70kg male consumes 35g CHO pre-training.
Post-training general Recommendations:
(AIS) promotes 1g CHO/kg body weight and 15-25g of high quality protein within 30 minutes post training.
Hydration & Recovery Recommendations:
Consume 125-150% of fluid losses in the 4-6 hours following exercise (weighing yourself on accurate scales can give you an indicator of this).
Each kg of weight loss is equivalent to approximately 1 Litre of fluid.
The addition of sodium (either in a drink or food) may assist in replacing electrolyte losses and reduce urine losses, enhancing fluid balance in the post exercise period.
But, MOST IMPORTANTLY…What is your goal?
Just make sure you remember – Every DIET should be individualised! No ONE size FITS ALL!
To organise a personalised diet plan please call the clinic on 9683 1110 to make an appointment to see Lisa.