Flex UK - June 2017

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

alissarumsey.comalissarumsey.com

that “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 minimize 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.

FLEXONLINE.COM 81

PER BERNAL

BY ALISSA RUMSEY, R.D. ASK THE DIETITIAN