by Ross Colomba MAT, CSCS, CK
If you are generally looking to fuel
your workout (ex. 60 min. class or 90 min. mixture of weights and
moderate cardiovascular activity) it is important to ingest a balance
of carbohydrates and protein approximately 60-90 min. before your
workout.
The types of carbs you should ingest
are those that are low on the glycemic index. These types of foods
are most appropriate because they are digested more slowly and can
provide you with a longer lasting fuel source during your workout.
Protein sources will provide your muscles with the building blocks
they need to stimulate growth & reduce recovery time.
Examples of carbohydrates that are low
on the glycemic index are oatmeal, rice, various types of beans, flax
seeds, peaches, strawberries & most vegetables. For protein,
choose meat sources. Their slow digestion rate will ensure that your
muscles are given an adequate amount of fuel right until the very
end. Meat sources will also provide your body with a natural source
of creatine for those last few reps of each set.
Depending upon your goals it is
important to know how much you should be eating prior to your workout
and ensure that it lies within your recommended daily caloric intake.
Generally a person should ingest roughly .25g of carbs multiplied by
your total body weight and .25g of protein multiplyed by your total
body weight. For example, if someone weighs 195 lbs they would be
required to eat a mixture of 48.75g of carbs and 48.75g of protein
60-90 min. before working out.
Again each individual is different and
depending upon your goals and the type of activity you are engaged
in, the aforementioned recommendations may change. Otherwise, go
ahead and power-up before Powerfit. Your body will thank you!
