Pre and post workout nutrition

Blog By – Dr.Rohit Bahuguna – BFY Faculty

The PRE and POST workout meals  play a key role in the effectiveness of  workouts.

  • What you eat before (and if needed, during) your workout is crucial for fueling the workout itself and maximizing your performance throughout.
  • What you eat after your workout is crucial for optimizing the recovery process (which basically begins as soon as your workout ends) and ensuring that your body has all of the supplies it needs in order to recover, adapt and improve the way you want it to.

PRE Workout Nutrition

It is the last meal you eat before your workout.

In certain cases and in certain situations, this PRE workout meal may carry over into something of a during-workout meal (only if needed, definitely not required).

For this reason, these meals typically get lumped together into what many people commonly refer as the “Energy Phase” portion of your around-workout-nutrition.

The Purpose Of Your PRE Workout Meal.

It plays the largest role in supplying your body with everything it will need to ensure optimal performance during your workout.

And, in the cases where a during-workout meal is being used (either in place of the PRE workout meal or in conjunction with it), its purpose is exactly the same.

The primary goal of the PRE workout meal is to accomplish the following:

  • Reduce muscle glycogen depletion.
  • Reduce muscle protein breakdown.
  • Reduce post workout cortisol levels.

How To Do It

To make all of the above happen successfully, your body needs 2 things:

  1. Carbs
  2. Protein

What this means is, your biggest goal with your PRE workout meal is to consume a significant amount of both carbs and protein in some form sometime before (or if needed, during) your workout.

Option A: 60-90 minutes pre-workout, have a solid, balanced meal containing…

Protein = 0.25g per pound of your target body weight.
Carbs = 0.25g per pound of your target body weight.

Adding fat at this point is fine, use your discretion as long as it fits into your macronutrient goals. Note that this meal is skipped if you train first thing in the morning.

Option B: 30-0 minutes pre-workout – (and/or sipped throughout the workout), have a liquid or easily digested meal containing…

Protein = 0.25g per pound of your target body weight.
Carbs = 0.25g per pound of your target body weight.

If you were going to train for close to or more than 2 hours continuously, it would definitely benefit you to have this extra pre-workout meal either immediately prior to, or sipped during training. Keep the fats here incidental and not added if you’re prone to gastric distress during training.

My PRE workout meal takes place 1-2 hours before my workout and consists of a normal solid food meal containing a good amount of protein (example foods include chicken, fish, beef, egg whites, etc.), and a good amount of carbs (example foods include brown rice, oatmeal, or any lower glycemic source).

Try to use just protein and carbs coming from normal foods 1-2 hours before working out.

POST Workout Nutrition

Your POST workout meal is the first meal you eat after your workout.

While the PRE (and/or during) workout nutrition phase is commonly referred to as the “Energy Phase,” this POST workout portion of your around-workout-nutrition is commonly referred to as the “Anabolic Phase.”

The Purpose of Post Workout Nutrition

It is also known as “anabolic phase” , as anabolism refers to the “building” (or even “rebuilding”) of something.

It is the meal that plays the largest role in supplying your body with everything it will need to repair, replenish, recover and adapt to the training stimulus that you just provided during your workout.

Specifically, the goal of the POST workout meal is to accomplish the following:

  • Replenish muscle glycogen that was depleted during your workout.
  • Reduce muscle protein breakdown caused by exercise.
  • Increase muscle protein synthesis.
  • Reduce muscle soreness and fatigue.
  • Greatly enhance overall recovery.
  • Reduce cortisol levels.

How To Do It

To make all of the above happen successfully, your body once again needs 2 things:

  1. Carbs
  2. Protein

It is  the same 2 things your body benefits from before your workout are the same 2 things your body benefits from after your workout.

So, your primary goal with your POST workout meal is to consume a significant amount of both carbs and protein in some form soon after your workout.

It should be taken as soon as possible, because, after your workout, your body is absolutely primed and ready to accept protein and carbs so it can immediately begin putting these nutrients to good use doing all of the awesome things you want it to be doing (such as the stuff on that list above). it’s most often recommended to consume your post workout meal as soon after your workout as you can.

This meal should ideally be eaten within the first 60 minutes after your workout. Or better yet, within the first 30 minutes after your workout.So, your biggest goal with your POST workout meal is to consume a nice amount of both protein and carbs sometime within the first 30 minutes after your workout.

Within 30 minutes post-workout, have either a liquid or solid meal containing…

 Protein = 0.25g per pound of your target body weight.
Carbs = 0.25-0.5g per pound of your target body weight.

Amount of fat here doesn’t matter as long as your daily target is hit.

If you want to get the most out of your workouts, despite your chosen mode of exercise—whether it’s a grueling Cross Fit workout, an intense spin class, or a brisk run in the mountains—you must take your pre-exercise and post-exercise nutrition seriously to provide the muscle with the raw materials it needs.

Since all intense forms of exercise use carbohydrates for energy, maintaining adequate carbohydrate stores in muscle makes good sense. Having 1-2 meals under your belt before training will give you more energy and a more effective workout. These meals should contain 30-45 grams of complex carbs for men and 20-30 grams for women. These carbs could consist of vegetables, sweet potatoes, beans, or whole grains, or dark berries.

Protein is vital to health, in particular, your intake around exercise , when protein will help you.

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The Ace – Vijendra Singh

Blog By : Ipsa Singh

“DECIDE. COMMIT. CONQUER.”

Vijendra Singh Beniwal, an Indian professional boxer was born on 29th October 1985 in Rewari, Haryana.

He is the first ever Indian to win a medal at Olympics in boxing. He is that iron rod, who has been beaten by time and molded into an ornament in the crown of India. He is an extremely humble human,and strives to be a perfectionist. His approach towards life is very simple. Even after achieving so much n life he stands without any greed and arrogance like any other ordinary being.

He belongs to a very poor family. His financial situation couldn’t stop him from making his dreams come true. He outlaws a myth that only rich people are entitled of glorious, wealthy, and a promising future. He proves that hard-work and dedication isn’t defines by your financial status, it is something an individual is born with and enhances his skill with it, in order to become a successful individual.

He became a boxing enthusiast by following in the foot steps of his elder brother, who himself wanted to become a boxer but got himself employed in the Indian army. Vijendera Singh also turned to modelling for part time to incur money. He is an example of what you can call “glory of struggle.”

He got his first recognition after winning a medal at state-level competition. Then led to the chain of success in sub-junior nationals in 1997 and 2000 by winning gold and silver medals.  It was in 2003 that his career as a boxer took a shoot when he won a silver medal in the Afro-Asian Games. Commonwealth games (CWG) surely show some favour to him, the ones that were held in Delhi in 2010 proved to be really productive for him as he went on to grab a bronze medal followed by a gold in Guangzhou Asian Games.

Soon his boxing style, hooks, and cuts were compared and contrasted with Rocky in the Rocky film series. Since then he won a lot of medals along with some outings at some international events.

Undoubtedly vijender singh is a maestro in India. He is not only bringing the laurels in India but also woking hard to enlighten and guide the young talent in the field of boxing in India. He recently won the WBO Asia Pacific super middleweight title after defeating China’s Zulpikar Maimaitiali. He dedicated his win to India-China friendship at the time of tension between the two countries over the infamous Doklam issue which conveys the fact as a clear truth that he is also a responsible citizen of India.

He is the perfect role model  whose footprints the new generation should follow in most of the aspects of life.

A journey from investment wizard to fitness guru: Story of Vidur Sodhadni

Blog by: Pratibha Purohit

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The founder and managing director of “Elementation- Health and Sports” is turning 44 on 18th of this month and we are looking forward to know what inspired a management consultant to jump into fitness industry and that too emerging out with flying colors. It’s been more than 11 years since he started his first gym and is moving ahead with no aim of looking back.

Mr. Vidur did his bachelors from Delhi University and flew to London for his masters. He did MBA from London Business School and soon started serving as Management Consultant in Marita Limited. It had been four years that he worked in corporate world and by that time he got much more acquainted with market strategies.

Know more about us at http://www.bfysportsnfitness.com 

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Everything was going well until he came up with a spinal injury. He returned to India, joined a rehabilitation centre where doctor advised him to get into a gym. He didn’t find any proper fitness centre nearby and as he was already a man who advises others to get a startup gave chance to himself and thought of getting into fitness industry by launching his first fitness centre named “Elementation-Health and Sport”in 2006 at infinity tower, Gurugram.Because of having good command on market strategies and passion of making others fit, today he has expanded his business and owns 8 branches in major cities like Gurugram, Chandigarh, Mohali, New Delhi, Noida with some in corporate as well as in residential areas. Today the firm has over 10,000 active members connected to it.

Elementation gyms are fully equipped with advanced machineries. On asking about the techniques and training methodologies used, he says,”we use lifefitness equipments and follow personalized training for all our members by giving special attention and getting feedback from each of them. The training is not specific and varies from member to member.” He further added,”We are still growing and hopefully want to see ourselves to mega cities like Mumbai and Bangalore in successive years.”

On asking about who you take as a competitor from any of the other fitness chains around he says,”Actually none of them, we are looking at things differently and such concerns hardly make any difference to us”. These words truly reflect the confidence he has on his work and the enthusiasm he is carrying with himself. We hope that he goes very high and achieve all the heights he dreamt of..!!!

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BFY provides training for Personal Trainers and courses in Sports nutrition and Diet in cities like Mumbai, Delhi, Kolkata, Ahmedabad, Hyderabad, Chennai, Bangalore, Pune, Dehradun, Jaipur, Lucknow, Gurgaon.

BFY also provides Placements Services in India.