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Pre and Post workout fuel
by Andreas Nearchou

When implemented properly and consistently, strategic pre- and post-workout meals can greatly increase the effectiveness of your training. Without optimum nutritional strategies, the body's response to training can be limited. From this perspective training and diet can not be considered as separate factors. The food and supplements you take and the work that you faithfully perform in the gym, are both part of your training regimen.

The role of Carbohydrates
Carbohydrates are important for performance and for glycogen recovery and provide the basic energy source for the entire body. There has been some controversy about which type of carbohydrate is best for post exercise glycogen replenishment. Studies have shown no difference between carbohydrates (simple sugars versus complex sugars) or the rate of glycogen replenishment, as long as sufficient quantities of carbohydrate are consumed (Burke 1997). Even when the post exercise meal contains other macronutrients such as proteins and fats, the rate of glycogen replenishment is not hindered. Pre-workout nutritional strategies are based on providing energy which is sustainable for the length of the workout. The pre-exercise meal should be a carbohydrate with a quickly digestible protein. This combination provides a slow release of energy and the addition of protein will help to replenish muscles cells. Fat should be avoided pre-exercise unless the exercise is for endurance.

The role of Protein
Protein is a critical post-exercise nutrient, essential to muscle repair. It provides amino acids which are used to rebuild damaged tissues as well as providing enzymes and carrier proteins necessary for adaptation to exercise. Without protein, the body cannot repair and build muscle after exercise.  In order for the body to recover from exercise (exercise breaks down muscle in order for it to rebuild itself) a rapid introduction of carbohydrate, protein and fat into the body allows reparations on damaged tissue to begin and will replenish fuel reserves.

Pre- and post-exercise nutrition is critical if one wants to maximize their effects of exercise.

By Vic Spatola, GATC Director of Personal Training

• Do most people start exercising around January with a weight loss goal in mind? Yes.
• Do most people give up their New Year’s weight loss resolutions? Yes, usually by March.
• Does weight loss happen overnight? The simple answer is, “no!”

You cannot expect to see long-term changes in your body by working out from January to March and then quitting. The key to seeing long-term changes is being consistent with your exercise and diet. Whether it is working out (read: moving your body) twice a week, three times a week or four times a week, you must be consistent with some form of exercise if you intend to progress toward making your goals a reality.

There are always exceptions to the rule of consistency. While traveling to unfamiliar areas, it may be difficult to find a place to work out. This is not a reason to not exercise, but an opportunity to try something different. You can walk in most areas, do a callisthenic workout in your room, or try whatever forms of activity are available. Here is an example of a basic callisthenic workout you can try the next time you are out of town or looking for a different routine:

1. Jog in place for 5 minutes
2. 10 push ups
3. 30 crunches
4. 50 jumping jacks
5. 20 backward lunges
6. One-minute plank hold (push up position on your toes and forearms)
7. 50 mountain climbers (push up position, bringing one bent knee in toward your chest repetitively, alternating legs)
8. 50 bicycle abdominal crunches
9. 20 dive bombers

Repeat this cycle three times with only a minute break between cycles.

The other excuse I hear is, “I’m very busy at work.” Guess what? The President of the United States has scheduled workouts every week! Mr. Bush is the leader of the United States and has more pressure on his shoulders at work than the rest of us, and he makes time to work out, knowing that it leads to greater focus, productivity, energy, and health.

Consistency in activity, year-round, is the number one component in an exercise program. The goal is to move your body on most, if not all, days of the week. This is why Personal Trainers make sure their clients are not only working out with them but also are working out on their own. Personal Trainers ensure accountability, consistency, and variety for their clients, leading to a commitment to those resolutions, which may just become a way of life.

There really is no excuse to be sedentary. Find an activity you like doing (or can at least tolerate!) and continue doing it throughout the year.