40 FLEX | JUNE – JULY 2017FOOD & SUPPS ASK THE DIETITIAN
WORKOUT
FUEL
KEEP YOUR
FIRE STOKED
IN THE GYM TO
GET AN AWESOME
WORKOUT.
I’ve been reading a lot
about the importance
of nutrition for making
gains once the workout is
done, as this is the time
when real muscle building
takes place. But I’ve also
read that proper nutrition
during the workout is
also necessary. With so
many supps out there
for pre- and post-workout,
I think I’m covered.
But what should I be
taking during my workout?
The purpose of nutrition during
exercise is to stay hydrated,
boost performance, provide
immediate fuel for muscles,
preserve muscle and improve
recovery. Therefore, what
you take in depends on how
long you’re working out and
what your goals are.
Before we get to that, eating
before training is important in
order to keep nutrients working
their way around your body.
Also, water is critical so you
stay hydrated. Keep your water
bottle next to you and try sipping
throughout the workout when
you feel thirsty, which is called
ad libitum drinking, or drinking to
thirst. A 2014 review of 168
hydration studies in Extreme
Physiology & Medicine found
Alissa Rumseyis a registered
dietitian and personal trainer
specialising in online nutrition
coachingforweightloss.Seemore
at alissarumsey.comthat “ad libitum drinking seems
appropriate in most exercise
and environmental settings.”
Now, for FLEX readers, who
typically train for more than
60 to 90 minutes, do multiple
training sessions per day and
are trying to gain significant
amounts of mass, you’ll need to
take in a combination of quick-
digesting carbs and a little
protein. Foods should be low
in fibre and fat to minimise GI
distress and provide a quick
energy source for your muscles.Start with 30 grams of carbs
and 15 to 20 grams of protein
per hour. Liquid sources tend
to digest easier and faster than
food sources, so sports drinks
or combination protein and carb
shakes are good options.PER BERNALBY ALISSA RUMSEY