When it comes to optimizing your workouts and recovery, nutrition plays a pivotal role. John Meadows, an expert in the field, shares his approach to what you should eat before, during, and after training to ensure you get the most out of your efforts. Here’s a detailed breakdown of his recommendations.
Video by John Meadows, written by Sherry Cronin
Pre-Workout Nutrition
Timing and Meal Size: The ideal pre-workout meal should be consumed 30 to 60 minutes before training, or up to 90 minutes depending on the type of food. The meal shouldn’t be large; a hefty meal can lead to digestive issues and divert blood flow away from your muscles.
Protein: For protein, Meadows suggests a moderate intake. Men should aim for around 30 grams, while women should target 20 grams. Adjustments can be made based on individual size and caloric needs.
Carbohydrates: Carbohydrate intake should also be moderate. Around 30 to 40 grams for men and 20 to 25 grams for women. The goal is to provide an energy source and gently elevate insulin levels, which helps reduce muscle protein breakdown during training.
Fats: Including a small amount of fat (about 10 grams for men and 5-6 grams for women) in the pre-workout meal can help slow down glucose absorption, preventing a rapid spike and crash in blood sugar levels. This can be achieved by adding foods like avocado or a tablespoon of almond butter.
During your workout, the focus should be on maintaining energy levels and promoting muscle recovery without causing digestive distress. Meadows recommends:
Essential Amino Acids (EAAs): EAAs are crucial as they directly aid in muscle protein synthesis. Unlike BCAAs, EAAs contain all the necessary amino acids for muscle building.
Cluster Dextrin: This carbohydrate source is favored for its rapid absorption and minimal digestive stress. It helps maintain steady insulin levels and provides a continuous energy supply, enhancing endurance and promoting better muscle pumps.
Post-workout nutrition is often emphasized, but Meadows believes its importance can vary based on your pre and intra-workout nutrition.
Balanced Meal: If you’ve followed the pre and intra-workout recommendations, you don’t need to rush for a post-workout shake immediately. Instead, aim for a balanced meal that includes protein and carbohydrates within a reasonable time after your workout. Options include lean steak with rice, chicken with sweet potato, or even a protein shake with some cereal.
Training Fasted: If you train fasted, your post-workout meal becomes more critical. In this scenario, consuming a protein shake and fast-acting carbohydrates immediately after training is essential to kickstart recovery and replenish glycogen stores.
Special Considerations
Early Morning Workouts: For those who train early in the morning and find it challenging to eat beforehand, ensure that your dinner the night before is substantial, including a good mix of protein, carbohydrates, and fats. This approach helps maintain nutrient availability during your morning workout.
Training Preferences: If you prefer to train without any food or liquid in your system, your post-workout nutrition must be immediate and well-structured. Ensure you get a quick dose of protein and carbohydrates to aid recovery and muscle protein synthesis.
Conclusion
Meadows’ approach to workout nutrition emphasizes moderation, balanced intake, and timing to optimize performance and recovery. By tailoring your pre, intra, and post-workout nutrition based on these guidelines, you can enhance your training results and overall muscle health. Remember, individual needs may vary, so adjust these recommendations to best suit your body and training style.
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