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Timing Pre-workout Nutrient Intake

By: David Johnston

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A large amount of the information that has been printed on “nutrient timing” has to do with pre and post workout nutrition. The way of thinking behind this stems from serious gym-goers and bodybuilders that are most concerned withoptimizing performance and nutrient intake. The same would hold true, of course, for more serious athletes-soccer players, football players, etc...
As part of your pre-workout routine, we want to make sure we have a readily available fuel source, so that carbohydrates metabolize into sugars and sit in the blood stream as glucose. Therefore, as a pre-exercise snack/meal you want to make sure you get in a certain amount of carbohydrates.

The carbohydrate supply should be low-glycemic and rather slow digesting. If you gobble a rapidly digesting carbohydrate, 30 minutes before you begin you weight training session, your blood sugar levels will rise and your pancreas will release insulin to draw the glucose out of the blood stream. Once you begin working out, your body will rapidly become hypoglycemic, and you will become dizzy, nauseas, and have to end early. The objective is to consume the correct quantity of pre exercise carbohydrates that will digest at the perfect speed - not too fast, and not too slow.

You will still want to include a protein source (albeit a smaller serving) pre-workout ; as this will still help to slow the digestion of the carbohydrate, and allow a steadier release of nutrients, as a result helping to maintain fairly constant glucoselevels during the workout .

This is a great deal more significant when dealing with weight training, which is anaerobic in nature. Cardio, by contrast, is aerobic. When ever I have a client whose major goal is fat loss, and they are just doing a cardio session, then I wouldn't want them to consume carbohydrates before to coming to the fitness center. If they have high sugar levels actively floating throughout their blood stream when they begin their cardio, it’s going to take the body that much longer to burn through it before their body starts tapping into fat supplies. This explains why as a rule bodybuilders, when performing cardio for fat-loss purposes, try to get it in either first thing in the morning, or post-weight-training. Those are the two times of the day when blood sugarlevels are at theirlowest, and consequently the body is going to preferentially burn more fat than it would at other times throughout the day.

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Whether you are wanting to compete in your first body building competion, looking for a personal trainer , or just looking to lose a few pounds, DavidJohnstonTraining.com will give you the motivation you need. David's specialties consist of building muscle, toning, and weight loss, nutritional analysis, strength gains, life coaching and motivation. David holds a National Academy of Sports Medicine (NASM) Certified Personal Trainer (CPT) certifica

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