13 September 2018
Your nutrition planning is crucial when you are planning to participate in endurance exercise as your body needs the right fuels to perform.
Pre-Workout Tips
The main meal you have a few hours prior to training should include a generous portion of lean protein and a small amount of carbohydrate to ensure your muscles are fully charged and protein synthesis is at maximum levels.
Eating a portion of carbohydrate 15-30 mins before training will significantly improve your stamina during exercise.
Before prolonged exercise opt for a low GI carb such as porridge, potatoes or rice. 40-50g of carbs 30 minutes before training is optimal.
Post Workout Tips
You now need to replenish your overworked muscles with protein to allow them to rebuild before the next session. Aim for 30-40g of protein in the next main meal after training. If you are training late in the evening then a protein shake made with casein is a good option as this is a slow release protein ideal for nighttime synthesis.
You should also aim to have 1 gram of carbohydrate per kilo of body weight to restore glycogen levels. You can split this to be a post workout snack and have the rest at the next meal with the protein if the timings work.
Next blog: What to have during your workout….
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