While we have previously covered the importance of the post-workout meal, the pre-workout meal is just as important. What a person eats before exercising can have a profound impact on the quality of the workout that day.  While many people still believe training on an empty stomach may be a good idea, you may not have an adequate energy store, which will cause your body to burn through muscle tissue for energy during your workout. The pre-workout meal also enhances the production of amino acids which makes for better blood flow and can prevent muscle break down.

The pre-workout meal should be eaten an hour to an hour and a half beforehand.It is recommended that it is a light meal  and nothing that will make you feel sluggish, so a pound of steak probably isn’t ideal before training. A small turkey sandwich on wheat bead or piece of salmon with salad are good examples for a meal. This should satisfy your hunger and stay in your body long enough to help with your workout.

During your workout you want a steady stream of energy to last throughout the whole session rather than a quick burst in the beginning. This means you should watch out for food or drinks with a lot of caffeine or sugar, which can also ruin your concentration during weight or resistance training. Protein is the basis for a good meal but for some people actual food may weigh them down or it just isn’t idealto carry around a meal with them. For these people a meal replacement drink is recommended and if made with skim milk can help slow the release of the protein for a nice steady stream of energy. Along with protein, simple carbs like brown rice, oatmeal, or wheat bread and pasta also have this effect and works very well.

If neither a meal or meal replacement shake cannot be prepared there are snack bars available that also help if taken just before working out or on the way to the gym. In addition, snacks like an apple, yogurt, or some trail mix can help for some energy just before training. These snacks are also work to optimize your performance in addition to a good pre-workout meal.

Most people realize the importance of a pre-exercise meal but the post-exercise meal is just as important. Eating a good meal beforehand ensures that adequate glycogen stores are available for the best performance possible but the post exercise meal is very important for recovery and will improve consistancy and endurance when exercising.

After Exercise:

Carbohydrates are very important to a good workout or endurance training. For endurance training, including sports and high intensity cardio work, it is recommended to consume at least 100- 200 grams of carbohydrates within 2 hours of training. Good carbs can come from fruit or whole grain goods. Carbohydrates help stimulate insulin and produce greater muscle glycogen to stores.

Protein is most important after exercise. The amino acids help rebuild muscle tissue which is broken down during exercise. Protein also increases the water absorption from the intestines to help improve muscle hydration. Also, research has shown that combining it with carbohydrates can almost double the insulin response which will result in more glycogen stores in the muscles. A ratio of 4 carbs for every 1 gram of protein is the optimal combination for a good post-exercise meal.

After training, it is recommended to drink at least 20-24fl oz of water for every pound lost after an intense workout. Everyone’s fluid intake varies, but one should generally consume half of one’s body weight, in ounces of water, to stay hydrated while training several days per week. (for example, a 160 lb. individual should intake 80 ounces of water daily.)

Fitness Results Upland is now offering chiropractic exams and treatment by Dr. Sen Khiev, D.C., Q.M.E. The exam includes Postural Analysis; Orthopedic Physical Assessment; Neurological Tests; Meridian Cardiovascular Analysis

He offers effective treatment for problems including low back pain,upper back/neck pain, pain of the extremities, sports injuries, headaches, and more. Treatment may include spinal manipulation, electrical muscle stimulation, ultrasound, myofascial release, fascilitated stretching, therapeutic exercises.

For a limited time only we are offering new patients a chiropractic exam and treatment for just $30. Call for an appointment at 909-429-6654 and visit www.ultimatespinal.com for more info

Also, next we we will have a massage therapist coming in next week; Monday morning/afternoon and Wednesday afternoon. Make an appointment soon.

First, before we start a new client we do a fitness assessment and ask lifestyle questions along with a body fat test, measurement of 9 different areas, and of course, body weight. Once we have all that information, we can design a program based on each clients’ individual goals. Toady’s goals were to become healthier and to begin jogging. She would like to possibly run a 10 K or maybe perform a triathlon. Toady, however, has a knee injury, and right arm and shoulder injury I need to work with. My recommendation for Toady was not to start jogging right away. She should instead begin walking and doing other forms of exercise where she could maintain a heart rate level between 70% – 80% of her maximum heart rate, for one hour each day if possible, to reduce her body weight. She should also weight train 3-4 days a week to maintain her muscle mass which will help her lower her body fat percentage, and lose weight. Toady needs to reduce her body weight and strengthen the muscles around her knees for better support of the knee joint. By maintaining muscle mass, while losing weight, and keeping the core muscles strong, Toady would have a better foundation in which to start a running program. This program will reduce her chances of injury and increase her chances of meeting her goals.