Some thoughts on peri workout nutrition

Workout nutrition is one of the best times to feed our body what it needs to increase performance, speed recovery and encourage positive changes in body composition.

Some people prefer to just feed after, some before and after some before after and during - it all depends upon goals and activity

Below are some ideas for PWO nutrition.

For weight trainers

Bog standard
Whey 40g, maltodextrin 40g, dextrose 40g sip a total of half before and during session and have the other half straight after

A little bit fancy
Whey 40g, maltodextrin 40g, dextrose 40g, 5g creatine

Cash to burn
Whey 40g, maltodextrin 40g, dextrose 40g, 5g creatine, 5g leucine or 5g BCAA

With all the above sip a total of half before and during session and have the other half straight after

For the low carbing weight trainers and/or those with fat loss goals

On a budget
Before training: 25g whey
After training: 40g whey and 20g oats

With some cash to spend
Before training: 20g whey, 5g leucine in water
After training: 30g whey, 5g BCAA, 5g leucine, 5g creatine, 20g maltodextrin

Weight trainers on a tight budget

usually consumed after workout:

40g bulk whey, 30 oats and a small banana or,
Skim milk 300ml, 3 tblsp skim milk powder or,
Low fat chocolate milk

In reality just getting some quality protein an some carbs after you train is the most important thing for most people, after that then think about your golas and budget and pick from the above but above all remember just have SOMETHING will make the biggest difference - even if it is a low fat chocolate milk.

Article by Drew Price BSc MASc ACSM Cert

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