Most of us can muddle through a workout and not worry too much about precisely what we’ve eaten and when. But if you are looking to step up your fitness game and hone your performance, the timing of your nutrient intake can make a big difference. “If you’re really going hard and giving it 100% effort, proper nutrient timing will help you get the results you want,” notes Erica Giovinazzo, R.D., a CrossFit coach and nutritionist with Brick CrossFit in Los Angeles. And while a few recent research studies have shown the nutrient window isn’t quite as strict as we once thought, it’s still important to make sure your body is getting adequate levels of protein, carbohydrates, and fat, maximizing this intake based on the length and type of workout you are doing. To get the most out of your next workout, follow these guidelines. SEE ALSO:The Fit Girl’s Guide to Protein
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GET A GOOD HEAD START
Don’t hit the gym dehydrated. Even if you’re working out early in the a.m., get some fluids in your system, says Giovinazzo. If you’re a coffee person, or you just want a little workout boost, a moderate amount of caffeine (about 175 to 350mg for a 130-pound woman; 8 ounces of coffee has about 115mg) can provide an added energy bump.
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SPREAD OUT YOUR PROTEIN INTAKE
“You ideally want to give your body about 30 to 40g of protein every four or five hours,” says Brad Schoenfeld, Ph.D., director of the Human Performance Lab at CUNY Lehman College in the Bronx, NY. “That’s enough to keep your muscles anabolic, so they don’t start to break down,” he notes. Recent research has shown that as long as you’re taking in quality protein at regular intervals, the timing itself of the meals isn’t quite as important, he adds.
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LOOK FOR LEUCINE POST-WORKOUT
This branched-chain amino acid (BCAA) helps to kick-start your muscles’ synthesis response, so you start the recovery process faster, adds Schoenfeld. “Research has shown that there’s a leucine threshold of about 2 to 3g that’s ideal for spiking a response post-workout,” he says. Foods high in leucine include chicken, soybeans, beef, nuts, seeds, fish, and beans.
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FILL UP AT NIGHT
A healthy nighttime snack can help reduce cravings so you don’t eat mindlessly or wake up feeling hungry in the middle of the night, says Giovinazzo. Try having something with a small amount of fat (like a spoonful of almond butter) or a slow-digesting casein protein shake. SEE ALSO: All About Casein Protein
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Brian Klutch
HAVE A BASIC GAME PLAN
While it’s important to make sure you’re giving your body the fuel it needs to function at its best in and out of the gym, don’t ignore your overall nutritional needs, notes Ryan Andrews, R.D., a strength and conditioning specialist and a coach with Precision Nutrition. “Make sure you are paying attention to your overall diet. That includes how much food you are eating, staying in tune with your hunger cues, and following a diet that’s made up of high-quality, minimally processed foods.” Sticking with these guidelines and staying physically active is the ultimate way to make sure you’re reaching your body composition goals, he adds.
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FEED YOUR MUSCLES
“After your workout, your muscles are primed to restore glycogen and protein levels,” says Giovinazzo. Stick with lean, quick-digesting protein sources, such as a protein shake, chicken breast, egg whites, or fish. You don’t have to grab it right after you’ve unlaced your shoes. “Give your body 30 to 60 minutes to recover so it can focus on digesting the nutrients,” she says.
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TIME IT RIGHT
If you work out in the morning or afternoon: Have a breakfast and lunch that are primarily carb- and protein-based, such as 0% fat Greek yogurt with some berries or grilled chicken with sweet potato. For dinner, choose foods that are higher in protein and fat, such as salmon with steamed broccoli and sliced avocado, nuts, and a piece of fruit; or some turkey slices and an apple. If you work out at night: Have more fat at breakfast (like scrambled eggs and avocado or a protein shake with almond butter and almond milk). For lunch, up your carbs a bit more with some chicken and baked sweet potato “fries” plus a side salad. For dinner, keep the protein and carbs up with sautéed shrimp and vegetables plus a 1⁄2 cup of brown rice. For both: Snacks should have a balance of macros—like a handful of nuts and some fruit.
Most of us can muddle through a workout and not worry too much about precisely what we’ve eaten and when. But if you are looking to step up your fitness game and hone your performance, the timing of your nutrient intake can make a big difference. “If you’re really going hard and giving it 100% effort, proper nutrient timing will help you get the results you want,” notes Erica Giovinazzo, R.D., a CrossFit coach and nutritionist with Brick CrossFit in Los Angeles.
And while a few recent research studies have shown the nutrient window isn’t quite as strict as we once thought, it’s still important to make sure your body is getting adequate levels of protein, carbohydrates, and fat, maximizing this intake based on the length and type of workout you are doing. To get the most out of your next workout, follow these guidelines.
Don’t hit the gym dehydrated. Even if you’re working out early in the a.m., get some fluids in your system, says Giovinazzo. If you’re a coffee person, or you just want a little workout boost, a moderate amount of caffeine (about 175 to 350mg for a 130-pound woman; 8 ounces of coffee has about 115mg) can provide an added energy bump.
SPREAD OUT YOUR PROTEIN INTAKE
“You ideally want to give your body about 30 to 40g of protein every four or five hours,” says Brad Schoenfeld, Ph.D., director of the Human Performance Lab at CUNY Lehman College in the Bronx, NY. “That’s enough to keep your muscles anabolic, so they don’t start to break down,” he notes. Recent research has shown that as long as you’re taking in quality protein at regular intervals, the timing itself of the meals isn’t quite as important, he adds.
LOOK FOR LEUCINE POST-WORKOUT
This branched-chain amino acid (BCAA) helps to kick-start your muscles’ synthesis response, so you start the recovery process faster, adds Schoenfeld. “Research has shown that there’s a leucine threshold of about 2 to 3g that’s ideal for spiking a response post-workout,” he says. Foods high in leucine include chicken, soybeans, beef, nuts, seeds, fish, and beans.
FILL UP AT NIGHT
A healthy nighttime snack can help reduce cravings so you don’t eat mindlessly or wake up feeling hungry in the middle of the night, says Giovinazzo. Try having something with a small amount of fat (like a spoonful of almond butter) or a slow-digesting casein protein shake.
While it’s important to make sure you’re giving your body the fuel it needs to function at its best in and out of the gym, don’t ignore your overall nutritional needs, notes Ryan Andrews, R.D., a strength and conditioning specialist and a coach with Precision Nutrition. “Make sure you are paying attention to your overall diet. That includes how much food you are eating, staying in tune with your hunger cues, and following a diet that’s made up of high-quality, minimally processed foods.” Sticking with these guidelines and staying physically active is the ultimate way to make sure you’re reaching your body composition goals, he adds.
FEED YOUR MUSCLES
“After your workout, your muscles are primed to restore glycogen and protein levels,” says Giovinazzo. Stick with lean, quick-digesting protein sources, such as a protein shake, chicken breast, egg whites, or fish. You don’t have to grab it right after you’ve unlaced your shoes. “Give your body 30 to 60 minutes to recover so it can focus on digesting the nutrients,” she says.
TIME IT RIGHT
If you work out in the morning or afternoon: Have a breakfast and lunch that are primarily carb- and protein-based, such as 0% fat Greek yogurt with some berries or grilled chicken with sweet potato. For dinner, choose foods that are higher in protein and fat, such as salmon with steamed broccoli and sliced avocado, nuts, and a piece of fruit; or some turkey slices and an apple.
If you work out at night: Have more fat at breakfast (like scrambled eggs and avocado or a protein shake with almond butter and almond milk). For lunch, up your carbs a bit more with some chicken and baked sweet potato “fries” plus a side salad. For dinner, keep the protein and carbs up with sautéed shrimp and vegetables plus a 1⁄2 cup of brown rice.
For both: Snacks should have a balance of macros—like a handful of nuts and some fruit.
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