Protein before or after the workout?
Not like I am the expert on this by any stretch! I don’t even workout!
However, I have been buying the sports nutrition category for a few years and have tried to build the set with the principles of workout nutrition management in mind. Whether I succeeded or not is really up for debate, but at another time.
The reason for the blog post is a question asked of us by one of our customers on Twitter. They had asked the question “What do I need to eat before, during and after my workout?” @LondonDrugs wanted to provide a clean answer and of course, me being a buyer, I wanted it clean as well; but what the heck, might as well try and sell something too! Where’s the harm!
What I am telling you hereafter is the stuff I have gleaned from Sports Nutrition Vendors over the years and stuff I have read online and in mags over the years. None of this is because I am so smart and/or that I have a masters in nutritional sciences (for those who know me – wipe the smirk off your face!) I am sure the “experts” out there will be quick to point that out.
So here we go;
Before you go for your workout, it is recommended that you do get some protein and carbs into your system. Not a tonne, but I would suggest a good quality whey protein shake / smoothie (hemp or soy if you are not liking the animal protein) mixed with some good carbs like berries (blueberry, strawberry, raspberry etc…) This will give your muscles the protein that it wants and needs, and it will also give your body the energy it needs and via some better quality carbs. If you don’t like the berries – sub in another decent carb – oats, quinoa, hemp seeds, flax seeds (we carry a Great selection of Bob’s Red Mill products here!!)…. The other thing that I would really suggest is trying to use an unsweetened and unflavoured whey, or a whey that uses and stevia or sucralose so that you don’t get a bunch of unwanted sugars.
Selling suggestions; the buyer in me 🙂
LD Natural 100% Whey Isolates
Naturally Splendid Hemp Powder
Sugar Free Whey
If you would rather just grab a protein drink we have;
Protein Blast and Weider Protein Shakes available for you in Chocolate and Vanilla.
During the workout – hydrate as much as you can (water would be my choice – you could also us an electrolyte). If it is a long workout; a protein/carb bar would be ok to sustain energy and fuel the muscles – but I would take it easy with food. Bars could be Powerbars, Clif Bars and Elevate Me Bars just to name a few. Biggest thing to really do – hydrate, hydrate, hydrate!
Post workout – you need to give your muscles a refuel. Again, another shake or smoothie with a good whey , and mixed in with carbs that contain dextrose or Maltodextrin . Both are sugars that get into your system really fast for your body to use – the berries up top are not like this. They are slower in body uptake – a lower GI (glycemic index) as it were. There is dextrose found in gatorade (I wont get into the debate on how much is enough or whether Gatorade has enough). You could make a shake with whey (unflavoured) and Gatorade… Really your call and really up to what you can stomach (after writing that one – I am not too sure how that would turn out – may have to try later myself!) You can also use the Protein Blast drink or the Weider drink as they can also be used for recovery. Other foods that you can add to whey that are higher in dextrose are honey, dates, prunes, raisins, and dried figs. There are many recovery drinks available on the market that could help you here. In a pinch with a good amount of whey, you could add DEX 4 tabs to unsweetened whey. They are made for diabletics and basically 4 grams of glucose. They are flavoured and may not be cost effective, but they will get into your system quickly. Never tried this one – good luck.
Trick as I understand it is to really refuel your muscles – you need the protein and the energy.
I am sure we are going to get comments on this one. Please critique away. Any knowledge that you could share would be appreciated.
Ciao for now @kootenayborn.