meals

As you get going with your weight lifting workouts, one thing that you must take some time to focus on is your pre and post workout meals and nutrition.  If you’re not fueling your body with the food that it needs before it completes a hard workout session and then following that workout up with the nutrients for a fast recovery, you are not going to get the results that you could be.

Some people make the mistake of thinking by skipping their pre and post workout meals they will stay leaner and lose more body fat, but this isn’t the case.  If there’s one time in the day that you absolutely should be eating, this would be it, so it’s vital that you pay attention to the food choices that you’re making.

Let’s take a quick look at what you need to know.

Keep Fat Levels Down
The very first thing to know is that as you go about both of these meals, you want fat intake to be on the very low side.  Eating too much fat at this time is really going to keep you from seeing progress because fat will only delay the delivery of the other nutrients to the muscle cells.

Plus, if you eat a high fat meal before you head into the gym, this could potentially cause cramps to take place and make you feel weak and sluggish.

Keep these meals strictly protein and carb based and you’ll see much better results.

Focus On Fast Digesting Protein Sources
Second, when it comes to your protein sources, be sure to choose fast digesting varieties.  White fish, egg whites, or a whey isolate protein powder will be your best bets.

These will provide the body with the amino acids it requires and help those amino acids get delivered to the tissues in record time. Aim to take in 20-30 grams of protein both before and after the workout.

Add Plenty Of Carbohydrates Post-Workout
Finally, you must also make sure that you’re taking in a good dose of carbohydrates as well, as this will provide the preferred fuel source by those working muscle tissues.

Before the workout starts you want a slower digesting source of carbohydrates such as brown rice, whole grain bread, or oatmeal, as this will prevent a blood sugar crash while you’re in the middle of your weight training workout.

Then immediately after the workout is finished you should look for a faster acting source of carbohydrates because this will get right into the muscle tissues quickly and ensure that you see optimal recovery.

Here white rice, white bread, or even sugary cereal is ideal.  This is the one time of the day when simple carbs are actually a good idea, so if you have a sugary food craving you want to satisfy, eat it at this time.

Then once you have your post-workout meal in, be sure to follow that up with a more wholesome meal with both proteins and slower digesting carbohydrates about an hour later.

So there you have the top things to know about your pre and post workout nutrition. If you get this in line, you’ll feel better as you go about your workouts as well as immediately after.