Pre and post workout nutrients you should be taking

[Muscle Writer]

Pre and post workout nutrients you should be taking

Talking about workouts, there are a lot of steps and tips that you need to follow. If followed correctly, it can provide astonishing results, but these small things are often neglected, or the trainers' dot provide enough information.

You must have heard how anybody building/ fitness program stresses over your diet as it accounts for 80% of your bodily changes. So let's discuss your intake and how it should be different before and after to workout to give you best possible results.

While there are a lot of restrictions on quantity and what you should eat, we will shed some light on the different impact of the same nutrient about the time it has been ingested.

1. Carbohydrates
This tops the list due to its long list of benefits. It can be taken both, before and after the workouts.

Though you have to be careful with the amount you are taking in. Just like anything else, carbs have negative and positive impacts, so have the right amount that will help you exercise, no less no more. Carbs are the easiest form of energy that a muscle can get especially for strenuous exercises.

It is advice by the academy of nutrition and dietetics to consume 3.2 to 4.5 grams of carbohydrates per pound of body weight of an individual.

2. Caffeine
I think this is a must in every one's routine especially when you have to juggle work with your personal life and health. But make sure you consume it before a workout and not after! It gives you a good feeling, making those strenuous sessions more relaxing hence improving your performance. Though with some people, it is not a good idea as coffee might make them dizzy or nauseastic, so it's good to know how your body would react and then consume it before a workout. Though make sure you don't consume more than 600mg of caffeine in one day as it may be hazardous to your health.

3. Vitamin C
This can be taken both before and after your workout. It helps your body deal with stress which can by physiological, psychological or even metabolic. It is also often taken to avoid the common flu or cold, hence keeping your body strong. However, it is advised not to take more than 2000 mg per day.

4. Vitamin B
To be more specific, vitamin B6 and B12 are excellent to take before and after workouts. These nutrients are high chances of getting depleted while you are in stress, which in turn effects your red blood cells resulting in fatigue and restlessness. So take these supplements to be strong and have more stamina. It is advised to take 2.4 mg of B12 in one day, and approximately 1.3 mg B6.

5. Branched chain amino acids
This can be consumed both before and after a workout. It is a combination of three important amino acids: leucine, isoleucine, and valine. These amino acids help body digest food, repair, and growth. This is commonly found in meat and eggs and other protein-rich sources. The most important of these three is leucine for workouts, as it repairs the muscles and helps them grow.

Now the dosage for this one depends on your goal. However, an average athlete might consume up to 20 g of branched chain amino acid in one day.
These were the main requirements of your body before, and after a workout, however, you should keep some points in mind to formulate your nutritional needs. Before a workout, your body needs nutrition for hydrating, optimizing your performance and sustaining energy; so the food you take in needs to revolve around these three purposes only. For example, protein that significantly effects the muscle growth and repair alongside providing a boost of amino acids in your blood stream. Likewise, carbohydrates act as a fuel providing you energy instantly and keeping some in reserve. Fats, however, don't provide direct benefits but increase mineral and vitamin content that helps in overall functioning. All these nutrients should be taken 2 to 3 hours before exercise to give your body enough time to absorb.

Likewise, talking about post workout diet, your body needs nutrients for repair and recovery, alongside building up the muscle and stamina, so your intake should focus more on these factors. Again, proteins fats and carbs are essentials over here along with lots of water/ shakes. With post workout snacks, it is advised to take it after 1 to hours once your body cools down and comes back to normal.

So keep all these key points in mind to optimize your efforts and get the best possible results.