Look around at any gym in L.A. and you’ll see people of all shapes and sizes – doing lat pulldown reps or pedaling as fast as they can in a spin class. People carve out their own fitness program, but some things are less unique to the individual. Every human body needs proper nutrition to provide a foundation for maximum health and optimal strength. What you consume before and after you exercise has an impact on your energy level, recovery, and muscle growth, and to get the best workout in Burbank you may need more information about that part of your routine.
Pre-Workout Nutrition
If you’ve ever hit the gym and ended up consoling yourself with “at least I showed up,” you’ve probably experienced one of those days when your energy level didn’t match your commitment to working out. Everybody has an “off” day, but if it happens repeatedly, it may be that you aren’t fueling yourself with proper nutrition before you exercise.
Fueling up your sweat session is the way to reduce the risk of overtraining, which can lead to fatigue or dizziness. For everything from weightlifting to HIIT (high-intensity interval training), you need quick energy to support it, says a blog on the Peloton website. Pre-workout nutrition supplies you with glucose, or blood sugar, which is stored as glycogen in your muscles and liver. The macronutrients you need for this process include carbohydrates, proteins, and fats.
For pre-workout consumption, look for foods that are easy to digest. Make sure your diet consists of complex carbohydrates such as starches – breads, cereals, or pasta – and fiber, including beans, fruits, seeds, and whole grains. Proteins help you with muscle growth and can be found in meat, fish, eggs, and milk. If you’re a vegetarian or vegan, you can get your protein from beans, legumes, soy, nut butters, and some grains.
If you can’t eat before you work out, or if it isn’t the best choice for you, there are many helpful supplements to provide the nutritive combinations you need. Your Burbank Fitness Club staff member can hook you up with some of the best sources.
BFC partners with Get Yok’d Sports Nutrition, which offers pre-workout supplements including:
- Evogen Evoburn
- Black Market Labs Cuts Diamond
- Nutristat Pre Script
- RYSE – Element Pre-Workout
- Raw Nutrition X CBUM-Thuper Thavage
You’ll never get bored. They carry a number of protein powders with a huge range of flavors from sour watermelon to mango strawberry sherbet.
Post-Workout Nutrition
Your post-workout nutrition is important whether you train in Burbank for the L.A. Marathon or you’re just starting to work out in the San Fernando Valley, according to a blog by Nutrishop. “What you eat after an intense training session or competition directly affects your recovery, specifically muscle building from protein intake and replenishment of glycogen stores from carbohydrate intake,” says Tracy Gillespie, MPH, referencing the Sports Nutrition Guidebook.”
What you eat prior to working out provides the fuel for your exercise program, but you need to replace the loss immediately afterwards because the next thing to burn is the protein and glycogen stored in your muscles. To keep your muscles from paying the price and to counter a potential slowdown in metabolism, you can get the necessary nutritive benefits two ways – from food and supplements.
Post-Workout Foods
Reaching for healthy, protein-rich foods and carbohydrates are good options after a tough workout, says an article by Healthline. It contributes to an increase in muscle growth while also reducing the breakdown of muscle proteins. In addition to enhanced recovery, many people report a boost in mood.
There are a lot of healthy prospects to replenish your need for carbohydrates. You lose more glycogen through endurance sports such as running than you do in resistance training. For the maximum level of glycogen storage, the ISSN (International Society of Sports Nutrition) recommends that you consume a combination of carbohydrates and protein within four hours after your workout: .4 grams of carbs per pound of body weight and .1 to .2 grams of protein per pound of body weight.
You want to choose foods that are easy to digest such as the following:
Carbs
Fruits
Rice
Rice cakes
Sweet potatoes
Quinoa
Whole-grain bread
Edamame
Proteins
Salmon
Chicken
Protein bar
Tuna
Cottage cheese
Eggs
Greek yogurt
Fats
Avocado
Nuts
Seeds
Trail mix
Nut butter
Post-Workout Supplements
When you show up for the Burn N’ Box class or accept another physical challenge, your muscles are broken down in order to grow. There’s a certain amount of necessary repair work after weightlifting or an intensive exercise session. According to Verywell Health, supplements are a good way to make up for nutrients you’re lacking from your food intake.
Creatine supplements – They can replace the energy your muscles need in order to perform. There’s been a lot of research on creatine and it’s one of the most effective ways to impact performance.
Omega-3 fatty acids – Your body needs these to reduce inflammation. These supplements have been known to reduce muscle damage and are widely touted for helping you recover from muscle soreness.
Vitamin C – It’s important for everyone to get enough vitamin C, regardless of their level of activity. Among other things, it produces collagen, which maintains the bond between muscles and tendons.
A multivitamin covers a lot of bases and makes up for the nutrition that’s not showing up in your meals. You may not eat the same foods as your local lifting partner, your Burbank trainer, or your swolemate, but everyone needs a broad range of nutrients to get the best gym experience they can.