One of the hardest parts of a great workout is figuring out how to properly fuel before, during and after. Although it might not be intuitive, studies show that not eating, during and immediately after a workout, can actually enhance the amount of growth hormone produced after high-intensity training. Growth hormone is what facilitates weight loss and increases strength, helps build lean muscles, and improves overall performance. And, the body typically doesn’t need fuel during a workout that’s shorter than two hours. So when it comes to food and your workout, think about these three simple rules:
- Eat a clean snack about two hours to 30 minutes before you work out. It should be low in fat and fiber, so it’s easy to digest, and it should be about a 4:1 ratio of carbs to protein. Like, a peeled apple and a piece of turkey. Then all you need during and after your workout is water.
- Don’t rush to get something in your system post workout. You don’t need it. The body is amazing at recovery. It utilizes human growth hormone, insulin, and increased blood flow to get nutrients to muscles to help with recovery.
- Follow these guidelines If you’re doing a workout that’s two hours or longer in terms of fueling during your workout:
- Make sure your gel has amino acids in it. This will keep your body from using it’s own muscle as fuel.
- You need electrolytes that provide about 700 to 1200 mg of sodium per hour.
- Try to consume at least 24 ounces of water every hour