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Pre, During and Post Workout Fuel | R.I.P.P.E.D. Planet

Venice Nutrition Article

 

To keep energy high and maximize your results, it’s crucial to stabilize your blood sugar with the right nutrition before, during and after your R.I.P.P.E.D. workout. Though many people mistakenly believe that they need to follow a different eating routine before and during exercise, the goal should always be to stabilize your blood sugar to keep your body in balance.

The only difference between a workout day and any other day is that your body uses more energy. And because your body is a “re-fuel as it goes machine”, you simply need more fuel on the days you workout. To fuel any intense workout, the goal is to continue to stabilize your blood sugar and make these 3 simple adjustments.

 

Pre-Workout Fuel

Since we all have different digestive systems, you should experiment with pre-workout meals and adjust your portion size depending on how you feel. Ideally you should eat a balanced, high-quality meal consisting of:

  • 1 complex carbohydrate such as oatmeal, brown rice or sweet potatoes
  • 1 small portion of simple carbohydrates like fruit or vegetables
  • 1 high quality protein such as chicken or egg whites
  • 1 high quality fat such as avocado, nuts or nut butters

Portable and Easy Food Ideas

Try a Protein Bar: Try cutting a balanced protein bar into pieces and eating one piece every 10 minutes

Drink a Protein Shake: Sip on a protein drink made with a high quality recovery carbohydrate solution

During Workout Fuel

Your R.I.P.P.E.D. workout is considered “high intensity” and requires more fuel during activity. One of the most common nutrition mistakes people make during high intensity exercise, is consuming gel packs (an all-sugar supplement) or carbohydrate loading.

The reality is, whenever you eat too many carbohydrates or an all-sugar meal, your blood sugar spikes and then crashes…hard! This wreaks havoc on your energy levels and severely hinders performance. Again, the goal should always be to stabilize your blood sugar during activity with balanced nutrition. Now, of course the food needs to be delivered in a portable and easy fashion.

Your serving size depends on your conditioning, size and intensity level of the exercise; we recommend that you experiment to find what works best for you.

Post-Workout Fuel

Your after-workout meal should follow the same guidelines as your before-workout meal to replace any depleted glucose (sugar) stores. Depending on the intensity level of your workout, you may have an increased appetite the remainder of the day. Eat a balanced meal every 3 hours (or sooner if hungry) for the rest of the day for optimal recovery.

Protein Shake Formula

1 scoop of protein powder (we recommend Protowhey by BNRG which has some fat in it). Mix with one scoop of a high quality carbohydrate recovery drink (we recommend Recoverite by Hammer Nutrition). Add water to taste.

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