Best Pre-Workout and Post-Workout Nutrition for Different Body Types : To meet your workout nutrition needs, you need to eat a healthy meal 1-2 hours before exercising, and another one 1-2 hours after. What and when you eat is very important, especially if you’re active. However, not everyone has the same nutritional needs, since different body types require different supplements.
In this article, we’ll explain the difference between body types, and tell you how to design the best pre- and post-workout meal plan depending on your body type.
The three basic body types are the ectomorph, endomorph, and mesomorph. The ectomorph is light-muscled, skinny, flat-chested, fragile, and generally has trouble gaining weight. The endomorph is soft and round, gains fat most easily and has difficulties losing it. The mesomorph has a powerful to athletic build and gains muscle easily. It is also known as the best body type for bodybuilding. All of these body types differ, which is why we all need to learn to listen to our bodies and adjust our exercise routines, goals, and nutrition accordingly.
Workout nutrition guidelines
These are workout nutrition guidelines by body type and fitness goal that should help you clear out the path towards your aims.
General goal – endurance support or muscle gain
Pre-workout – Eat normally 1-2h prior (ectomorph meal)
During workout – Water, BCAA drink, 1 P+C drink (protein + carbohydrate)
Post-workout – Eat normally 1-2h (ectomorph meal)
General goal – strength sport support or fat loss
Pre-workout – Eat normally 1-2h prior (endomorph meal)
During workout – Water or BCAA drink
Post-workout – Eat normally 1-2h (endomorph meal)
General goal – intermittent sport support or physique optimization
Pre-workout – Eat normally 1-2h prior (mesomorph meal)
During workout – Water, BCAA drink, 1 P+C drink
Post-workout – Eat normally 1-2h (mesomorph meal)
Pre-workout and post-workout nutrition
Pre- and post-workout meals are important, and people who benefit from them the most are those who manage to find some gym time and squeeze it into their everyday routine. These foods and snacks offer the right balance of protein, fats, and carbohydrates to fuel workouts, satisfy hunger, and aid with recovery. Even if you’re an endomorph trying to lose weight, skipping a pre-workout meal can lead to low blood sugar levels, causing fatigue and lightheadedness.
High protein oatmeal – if you don’t want to clean up the plate before hitting the gym in the morning (oatmeal is a classic morning staple), you can eat it as an afternoon snack. Make a banana oatmeal serving, add one whisked egg into the mix, and put it in the microwave. You can also make more servings and store them in the fridge.
Apples and peanut butter – cut the apple into pieces, add some peanut butter, and sprinkle it with some chia seeds and raisins. Prepare it, put it in the fridge, and eat the meal on your way to an indoor cycling exercise.
Egg and avocado toast – this is a great pre-workout meal, and if you have a heartier appetite, add a fried or hard-boiled egg for some extra protein; a great choice before a morning run.
Mushroom protein – mushrooms are widely known for their medicinal properties. Lion’s Mane (Hericium Erinaceus) is one of the few that taste like shrimp or lobster and is about 20% protein. It’s known to improve brain function, enhance nerve regeneration, and decrease inflammation. The mushroom contains b-glucans, hericenones and erinacines – compounds with therapeutic effects that make Lion’s Mane amazing, thus it is commonly used as an ingredient for the best pre workout supplements.
Chicken, sweet potato and green beans – also known as the “leftovers from the night before”. Don’t hesitate to heat up a small portion of this meal an hour before your workout, because the chicken-sweet potato-green bean dish contains a decent amount of nutrition.
Egg white and spinach omelet – to refuel your body after a good training session, combine the nutrients of spinach with the protein of egg whites. Eat in smaller, snack-size portions.
Trail mix – the best thing about trail mix is that you can mix it yourself. Combine your favorite nuts, seeds, grains, dried fruit, and sweet treats. Stash the trail mix in an airtight bag and keep it in a dry, cool place to prevent spoilage.
Banana bites – this is a simple, easy-to-make, and tasty snack. Get some Greek yogurt (partial- or full-fat) and peanut butter, mix them and spread the mix between slices of banana. That’s a snack packed with protein, fat, and carbs.
Avocado tuna salad – mash up some avocado in a bowl (use a potato masher or a fork), add some tuna, red onion, celery, walnuts, and apple. Next, add salt, pepper, cumin, and pickle juice. Serve it between slices of bread or as a salad topping.
Green smoothie – sometimes it’s much easier to drink your greens than to eat them. If you crave some greens after a strenuous training, cram some bananas, apples, and spinach in a blender and make a nutrient-full shake.
Pre-workout and post-workout nutrition is important for providing the body with the right kind of fuel when needed, otherwise, it’s more likely to break down. The right nutrition helps you maximize your gym efforts and often makes a big difference between a killer workout and a failed one. When your body is properly fueled, it can last longer and be pushed further.
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