Tag Archives: Workout nutrition

Nutrition Bar versus a Full Meal

When you add working out into your weekly routine, it is hard to determine when you should consume a nutrition bar or just eat a real food meal. There are many good reasons to choose one over the other, but sometimes there are advantages, depending on the time of day, situation, and where you plan to work out. There is also the choice between the types of nutrition bars, as there are many.

When Eating a Full Meal Is Best

If you plan to work out close to home, it is often better to eat a meal 30 to 40 minutes before your workout. Your meal should be well balanced and not too large. You want to eat until you are satisfied, not stuffed or sluggish. When planning the meal, ensure you have the ability to start working out shortly after the meal.

What to Eat

This meal should be a balanced one, with high carbs, a medium amount of protein, a small amount of fat, and low in fiber. The carbs will feed the brain and muscles before the workout, which also gives you energy. Protein also gives you energy and makes you feel full during the duration of the workout. Protein is good for the muscles to preemptively prepare the muscles before the workout. Fat is another form of energy for the body. Though low fat is on the lips of most dieters, eating healthy fats that are in some oils (such as olive oil) and nuts is part of a balanced diet. When considering your meal, plan to consume something with 8 grams of fat or less. When choosing your meal, try avoid fiber as it slows digestion and can cause digestive upset during your workout.

When Eating a Nutrition Bar Is Best

If you have little time and have to rush from one place to another in a hurry, you are better off eating a nutrition bar before working out. This way, you can eat the bar on the way to the gym, without taking time away from your workout. Many gyms also sell nutrition bars inside, so, if you are really in a rush, you can buy one there and then head straight to your fitness machine of choice.

What Type of Nutrition Bar to Choose Pre-Workout

Because working out takes energy, you will want a bar high in carbs. Most bodybuilding forums recommend between 20 and 50 grams of carbs prior to a workout. Carbohydrates are essential for fueling your workout and preventing muscle breakdown (catabolism) during strenuous workouts. Also be sure to get high quality protein, paired with very little fat. A macro-nutrient breakdown of roughly 40/30/30 (carbs/protein/fat) works great, like a Promax Original bar.  Plan to eat your nutrition bar 20 to 40 minutes before your workout for the best results.

Post Workout: Food or Protein Bar

Post workout calls for protein paired with fast digesting carbs. The protein helps your muscles recover and heal. This is very important when it comes to building muscles and possibly preventing muscle soreness. Because your body benefits from the protein right away, you really should have your post workout meal within 10 minutes of the end of your workout. In many cases, this is too soon to eat a real food meal, so eating a protein bar makes a lot more sense.

For more information on our delicious, healthy bars, contact us at Promax.

exercise

How To Calculate Your Calorie Consumption Based On Your Body Type & Fitness Goals

Whether you are trying to gain, lose, or maintain weight, the proper mix of diet and exercise will help you achieve your goals. In order to succeed in your effort, it is important to monitor your calorie consumption. The three primary macronutrients that provide calories and energy for your body are carbs, proteins, and fats.

To lose weight, it is necessary to keep your calorie intake lower than your total calories burned each day. Aim to lose no more than one to two pounds per week in order to stay healthy.

If you are looking to maintain weight, you will need to stick to a certain amount of calories each day. Take your current weight in pounds and multiply by 15 to find the magic number.

Finally, if you want to put on weight, it is important to consume an adequate amount of protein in addition to taking in more calories. Analyzing your current workout routine and diet will help you see what you can do to put on pounds.

Infographic - How to calculate your calorie consumption based on your body type and fitness goals
 

Click below to embed this infographic into your website:

How to Improve Your Pre- and Post-Workout Nutrition

Your muscles need proper fuel in order to improve size, strength and function, which means you need to choose the correct type of protein bars and food, pre- and post-workout. The more intense the workout, the more strategic you need to be regarding nutrition in order to maximize your time in the gym. Two main nutrients play a part in this process: carbs and protein. Both are required for your body, and muscles, to function properly. In addition, you should make sure to get a good mix of other vitamins and minerals, as well.

  1. Eat one to two meals prior to working out. This ensures your body has the fuel it needs to complete the workout. Women should include 20 to 30 grams of complex carbs paired with 15 to 20 grams of protein. Men should include 30 to 40 grams of complex carbs and 25 to 30 grams of protein. The best foods to include are lean proteins, vegetables, sweet potatoes, grains, beans, or dark colored berries.
  2. Taking protein prior to a workout will ensure that you protect your hard-earned muscle during your workout.. You can incorporate a protein powder in a shake or smoothie, or you can opt for a protein bar. If you are unable to eat a real food meal, this is a great option to fuel your workout. Be sure to combine some faster digesting carbs with your  protein shake, and check the macronutrient content on your protein bar.
  3. Post-workout meal planning is very important for optimal muscle growth. Here too, your meal should consist of both protein and complex carbs. The meal should include slightly more carbs than protein and very little fat. Men will need 30 to 45 grams of protein and women should aim for 20 to 25 grams.
  4. Fats are essential to a balanced diet, and are actually good for you in moderation. However, try to avoid them during the post-workout period. Consuming fats after working out can cause food to sit in the stomach and intestines, forcing your body to absorb the carbs instead of storing them.
  5. Another important factor in your pre- and post-workout meals is timing. You should consume the pre-workout meal 30 to 60 minutes before working out to ensure digestion. Eating too soon before a workout can cause digestive upset, and eating too far before a workout will result in ineffective fueling. Post-workout, you should eat immediately. Many experts recommend consuming a protein bar before exercise and a fast digesting protein smoothie after.

Ensuring that you eat properly before and after a workout can help you to see the results of your hard work much faster. Timing, and ensuring you reach the optimal amount of protein and carbs is essential to success. High intensity workouts demand higher carbohydrate fueling. Around your workouts is the time to forgo a low-carb diet. To maximize energy, recovery and results, carbs are critical. This is why it is essential to balance your protein and carb intake, as opposed to limiting carbs. Another benefit of pre- and post-workout meals is that you have a variety of foods to choose from. You can choose to have nutrition bars and smoothies, or you could eat whole foods.

For more information on proper nutrition before and after working out, contact us at Promax Nutrition.

Man work out