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Pre Race Nutrition

You’ve Gotta Eat to Compete! Download this Pre Race Nutrition Document for great info to fuel your competitive fire!

Pre Race Nutrition 

Post Workout Nutrition

Post Workout Nutrition For Obstacle Race Training Gains

Okay, this is where the gains happen. You’ve properly fueled yourself before your workout and now it’s time to top off a beastly training session with post workout nutrition that will support your progress and recovery.

Post workout meal should be revolved around two macronutrients… protein and carbohydrates. That’s all. You want to keep fat grams under five grams post workout and keep your fiber intake to a big, fat zero.

Forget the fat and the fiber in this meal. These are great for other meals later in the day, but not the meals revolved around your workout (pre/post workout).

It’s important to fit this post workout meal in a 30-90 minute following your workout. You want to flood your system with muscle repairing amino acids and refill glycogen stores with more carbohydrates.

The big question is how much carbohydrates do you need and how much protein do you need?

How Much Protein Should I Eat After A Workout?

As for how much, try to consume between 0.15-0.25 grams of protein per pound of your body weight (so a 175lb person would shoot for between 26-43 grams at this time). People who are VERY overweight should use their target body weight instead of their current body weight when doing this calculation.

How Many Carbs Should I Eat After A Workout?

Most people should look to consume somewhere between 0.25-0.4 grams of carbs per pound of their body weight (a 175lb person would shoot for between 40-70 grams). And once again, people who are VERY overweight should use their target body weight instead of their current body weight when doing this calculation.

Does it have to come in the form of protein powder and a carbohydrate powder? A whole foods meal CAN be consumed without worry. Your post workout meal does not have to be protein powder unless that is all you have access to within a 30 minute time frame.

Carbohydrates can range anywhere between 30 grams – 100 grams, depending on the person, their current diet structure, and the time and intensity of the workout.

Some examples of carbohydrate sources to consume post workout include bananas, melon, grapes, and pineapple. Even simple carbs coming from children’s cereals, low-fat pancakes, or raisin english muffins work perfectly as post workout fuel. These carbohydrates are going to increase insulin levels which will provide a sufficient flow of nutrients and amino acids (from your protein source) to make their way to your muscles to repair and grow.

Protein sources. You want to keep these sources as lean as possible. The simplest solution is a serving or two of protein powder. The amount of protein depends on each person, but for most individuals 30 grams – 50 grams of protein will be the perfect amount post workout.  Other whole food protein sources include boneless, skinless, chicken breasts, 95% lean ground turkey, canned tuna, or egg whites. These protein sources contain all of the amino acids you will need for recovery.

Again, staying away from high fiber foods such as lettuce, spinach, kale, whole grain breads, or other whole grain products.

Why is it so important to make sure your protein and carbohydrates are low in fat and fiber? Well, high fat and fiber foods need some additional attention during the digestion process. This means that the blood that you want rushing to your muscles, carrying all of the essential nutrients you need for recovery and gains will instead be shared between your muscles and your gut (digestive organs). You don’t want that. Let’s take all that fuel to your muscles!

 

Info sourced from websites precision nutrition and intense- workout

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