What is a good nutrition plan on a training day?
Im currently eating breakfast, morning chicken sandwitch (preworkout), all in one protein shake (post workout) , light meal, energy bar, evening meal (low carb).
Answered by Holly Pannett on 03/09/2012
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To start you’re on the right track by eating 5-6 small meals during the day. This helps to stabilise your blood sugar levels and encourage muscle building.
The key is to make sure you are getting adequate protein and nutrients to support your training which is of course dependant on your goals.
needs the right balance of protein and carbohydrates, while also supplying fat to keep you satisfied so you don’t overeat during the day. Eggs on Rye bread or porridge with yoghurt, cinnamon and ground flaxseeds is a great start.
Pre-workout, You should aim for 20-30g of whey protein and 40 grams of carbs.
A Pre-work out a shake is an easy way to hit these numbers and most effective if drunk around half an hour before you start your session.
Whey protein is absorbed faster than any other protein, making it ideal for fuelling muscle growth before and after training.
A prêt chicken sandwich has 20.9g of protein and 39 g of carbs so is hitting these numbers but also contains 463 calories and 5 g of saturated fat, fine dependant on your training goals.
Post-workout should involve a whey protein shake made with water
as close to finishing the work out as possible.
Mixing with water makes the protein easily digestible and fast to refuel. Again you need carbs in the shake to supply energy to train and replace muscle glycogen and
speed the movement of nutrients into your muscle tissue
. Refined sugars cause the body to release insulin, which after training has a very anabolic effect and enhances protein synthesis, in other words means more muscle
Those exercising regularly and intensely should be looking to get 1.5-2 g of protein per kg of their bodyweight per day – or even slightly more.
For your other meals I’m a believer in whole food for nourishment, there is something to say for fresh food versus a processed bar. Pineapple and ginger both have compounds that are natural anti-inflammatory and painkillers. Don’t forget to keep your fibre intake up as it a
dds bulk to your diet, making you feel full faster and also slows the absorption of glucose to regulates blood sugar.
Hope that helps!
Holly Pannett - Personal Trainer and Nutritionist