What to do Pre/Post Workout
- Daniel Maroun
- Apr 26, 2022
- 1 min read
Updated: Jun 27, 2022
Pre-Workout
Sixty to seventy-five minutes before your workout, eat one gram of carbs per kilogram of body weight of a low to moderate glycemic carb unless instructed not to or it simply does not fit your macros. Examples of low glycemic carbohydrates include oatmeal, basmati rice, and bananas.
However, if you are in a rush and cannot wait sixty to seventy-five minutes after consuming your pre-workout meal, opting in for a high glycemic carb like baked potatoes, white rice, or karbolyn, will be a better alternative.
Make sure to include a generous amount of protein (0.5 grams per kilogram of bodyweight) alongside those carbs.
Fifteen to twenty minutes before your workout, I recommend drinking 16–20 oz of water to avoid dehydration and increase performance output during exercise.
You can play around with how much water to drink before a workout to determine what amount yields the best results, but be cautious so you do not overhydrate.
Lastly, this is optional, but you can take a pre-workout supplement to increase nitric oxide, endurance, focus, strength, cognitive function, and intramuscular hydration.
Post-Workout
After an intense training session, aim to consume 0.5 grams of protein per kilogram of body weight, 1-1.5 grams of carbs per kilogram of body weight, and less than 20 grams of fat.
Keep in mind that these are just general guidelines. For example, a person who is cutting will most likely eat fewer carbs after a workout than a person who is bulking.
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