Pre- and Postworkout Nutrition

How to Get the Most Out of Your Workout
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“Exercise and King and Nutrition is Queen. Put them together and you have a kingdom."

-Jack LaLane

Should I Eat Before My Workout?

  • The National Strength and Conditioning Association (NSCA) recommends having at least 1 gram of carbohydrate per kilogram of body weight 1 hour before exercising. (1)
    • This can increase your exercise performance by as much as 20%! (2)

This means that someone weighing 125 pounds (56.7 kilograms) should consume at least 57 grams of carbohydrate 1 hour before their workout.




How Much Protein/Carbohydrate After Exercising?


  • The NSCA recommends 1.5 grams of carbohydrate per kilogram of body weight and 20 grams of whey protein within 30 minutes to 2 hours of finishing your workout. (3)



Recommended Foods

Barney 20Butter

  • Yogurt

Core 20Power

NOW 20FoodsRed 20Jacket

Reference:

  1. Campbell BI. The NSCA’s Guide to Sport and Exercise Nutrition. Human Kinetics Publishing. 2011, page 153
  2. Hawley JA. Carbohydrate-loading and exercise performance. An update. Sports Medicine 1997; 24(2):73-81
  3. Campbell BI. The NSCA’s Guide to Sport and Exercise Nutrition. Human Kinetics Publishing. 2011, page 180


Have A Question About Pre- and Postworkout Nutrition?

Call (631-352-7654) or Email (PitchingDoc@msn.com) Dr. Arnold!