Q&A #1 w/ Nutrition Coach Ashley

Today’s member Q&A is centered around workout nutrition, before and after. Nutrition Coach Ashley gives answers to both.

How can I optimize my pre-workout nutrition?

Be open to trying out what works for you. You’ll hear many talk about fasting or eating this or eating that. Take what you hear and make your mind up for yourself. You’ll want to find something that provides you energy and sustains that energy without causing you discomfort. Start small. Don’t try too much all at once. If you have an hour or two before your workout, think of a nice balanced meal that includes carbs, fats and protein.

Ideas include:

  1. Greek yogurt parfait
  2. Banana/egg pancakes (personal favorite)
  3. Toast with salmon lox & Butter

This will give you energy and long lasting satisfaction. If you don’t have much time from meal to workout, think of something that will provide you with quick energy like a banana or something that will digest quickly like your nutrients in liquid form: Super shake (Banana + PB + Protein).

Ideas include:

  1. Water + Protein + Fruit, Blended
  2. Water + Protein + Coffee (if you like a little caffeine to take you into pump land), Blended
  3. 100% Juice

How can I optimize my post-workout nutrition?

Firstly, be prepared. Many of us have experienced those times when we squeeze a workout into a busy day and then it’s onto the next thing! If you’ve found yourself in this situation, chances are you may have forgotten to pack a meal or some sort of food. If a ‘quick, leave work, hit the gym instance’ may be in the cards for you, consider having some sort of post workout refuel like a shake or a protein bar at the very least. Your body needs energy and proteins to rebuild and replenish what you did to your body during your workout. If you do have the time or ability to plan ahead, a well balanced meal that is high in lean protein. Don’t overthink it. They key is to eat. If you are consistently hitting your workouts and missing out on the post workout nutrients, you may be taking a lot of steps backward in your body composition and your performance gains!

At what point in my goals does it make sense to pay greater attention to workout window feeding?

For most of us, making sure that we are eating a variety of whole and minimally processed foods throughout the day, is enough to stay healthy and happy. We don’t necessarily need to be concerned with pre and post workout windows, especially if we are just starting out with nutrition changes.

Here is a snapshot of those who would benefit from a greater focus on pre and post workout nutrition.

  • If you are training for an athletic or aesthetic endeavor.
  • If you are aiming to trim off those last few pounds.
  • Aiming for a lean midsection/a six pack.
  • Have your sights set on specific performance goals.
  • If you are feeling sluggish, lethargic, unmotivated before, during, or after your workouts.

I hope this helps, focus on eating so that you feel satisfied and eating well. If you’re doing that, you’re doing great things for your body and functionality!

Coach Ashley is a multiple Certified Nutrition Coach through the National Academy of Sports Medicine and Precision Nutrition Coaching.