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Importance of Meal Timing
Pre-workout and Post-workout
What and when should I eat around my workout. Let’s make a few things clear. There are two or three critical times that we need to take into consideration when we want to optimise both performance and body composition.
These times are:
Pre-workout
Post-workout
The meal following post workout (if using liquid nutrition for post-workout)
The pre-workout window is often misunderstood. The most common mistake is when people try to “cram in” a pre-workout meal or snack on their way to the gym shortly before exercising. Too much food in the gut mixed with high intensity exercise, is a recipe for terrible breathing and maybe even feeling sick. Instead of eating something straight before training, I recommend you move your pre-workout meal to approximately two hours before training. Stick to a low in fat meal; ideally this meal is built out of whole food protein and an easily-digested carbohydrate source. When entering the gym it’s not a bad thing to feel slightly hungry, don’t worry: this hunger is actually a good sign, and will allow maximal levels of performance. What if you are training first thing in the morning?
Typically after you’ve just fasted. Fasted training isn’t bad, but it does require proper fueling. Because you won’t be eating any food within the typical pre-workout window, your dinner the night before actually will serve as your pre-workout meal in terms of fueling your training the next day. Suggest to eat about 35-40% of your daily carbohydrate at dinner. For example - Sam 60kg Macros/day: Protein 135g Fat 60g Carbs 150g PM training: pre-workout meal White rice or potato 120g White fish 150g Greens like broccoli, spinach, spring beans AM training (if fasted):
Dinner previous day Salmon 150g Potato 180g Butternut squash 100g Carrots 100g Greens as much as you like 5g olive oil Post workout meals can variate from a solid meal to a protein (or protein & carb) shake. Post workout shake Nuzest protein + banana+ water Post workout meal “Low fat” Chicken 150g Pineapple 100g Tomato 100g Spinach 100g Wild rice 150g For people with a low training age, this means if you are new to training or obese, a solid, low fat food meal within 45min of training is best. Another option is a protein only shake post workout. If you are someone with performance goals, you should consider a protein and carb shake immediately after your workout. The ratio is very individual and can range from 1:1 carbs-protein to 3:1 carbs to protein. The third critical time to eat is exclusively for those who have already consumed a shake immediately after exercising. The meal you have about 60-90 minutes after consuming the shake. Recommendation is that this will be a complete meal, which consists out of protein source, carb source and a fat source. This meal is extremely important, as it helps in your recovery.
Recovery is essential not only to improve in performance , but to also to fat loss. Aside from these three times, there is no science to support that any specific meal timing throughout the day is more beneficial than another.
Sources 'Macros Explained’ Jason Phillips
GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
Monday
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.
Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH
What and when should I eat around my workout. Let’s make a few things clear. There are two or three critical times that we need to take into consideration when we want to optimise both performance and body composition.
These times are:
Pre-workout
Post-workout
The meal following post workout (if using liquid nutrition for post-workout)
The pre-workout window is often misunderstood. The most common mistake is when people try to “cram in” a pre-workout meal or snack on their way to the gym shortly before exercising. Too much food in the gut mixed with high intensity exercise, is a recipe for terrible breathing and maybe even feeling sick. Instead of eating something straight before training, I recommend you move your pre-workout meal to approximately two hours before training. Stick to a low in fat meal; ideally this meal is built out of whole food protein and an easily-digested carbohydrate source. When entering the gym it’s not a bad thing to feel slightly hungry, don’t worry: this hunger is actually a good sign, and will allow maximal levels of performance. What if you are training first thing in the morning?
Typically after you’ve just fasted. Fasted training isn’t bad, but it does require proper fueling. Because you won’t be eating any food within the typical pre-workout window, your dinner the night before actually will serve as your pre-workout meal in terms of fueling your training the next day. Suggest to eat about 35-40% of your daily carbohydrate at dinner. For example - Sam 60kg Macros/day: Protein 135g Fat 60g Carbs 150g PM training: pre-workout meal White rice or potato 120g White fish 150g Greens like broccoli, spinach, spring beans AM training (if fasted):
Dinner previous day Salmon 150g Potato 180g Butternut squash 100g Carrots 100g Greens as much as you like 5g olive oil Post workout meals can variate from a solid meal to a protein (or protein & carb) shake. Post workout shake Nuzest protein + banana+ water Post workout meal “Low fat” Chicken 150g Pineapple 100g Tomato 100g Spinach 100g Wild rice 150g For people with a low training age, this means if you are new to training or obese, a solid, low fat food meal within 45min of training is best. Another option is a protein only shake post workout. If you are someone with performance goals, you should consider a protein and carb shake immediately after your workout. The ratio is very individual and can range from 1:1 carbs-protein to 3:1 carbs to protein. The third critical time to eat is exclusively for those who have already consumed a shake immediately after exercising. The meal you have about 60-90 minutes after consuming the shake. Recommendation is that this will be a complete meal, which consists out of protein source, carb source and a fat source. This meal is extremely important, as it helps in your recovery.
Recovery is essential not only to improve in performance , but to also to fat loss. Aside from these three times, there is no science to support that any specific meal timing throughout the day is more beneficial than another.
Sources 'Macros Explained’ Jason Phillips
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
Monday
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.
Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH
GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.
What and when should I eat around my workout. Let’s make a few things clear. There are two or three critical times that we need to take into consideration when we want to optimise both performance and body composition.
These times are:
Pre-workout
Post-workout
The meal following post workout (if using liquid nutrition for post-workout)
The pre-workout window is often misunderstood. The most common mistake is when people try to “cram in” a pre-workout meal or snack on their way to the gym shortly before exercising. Too much food in the gut mixed with high intensity exercise, is a recipe for terrible breathing and maybe even feeling sick. Instead of eating something straight before training, I recommend you move your pre-workout meal to approximately two hours before training. Stick to a low in fat meal; ideally this meal is built out of whole food protein and an easily-digested carbohydrate source. When entering the gym it’s not a bad thing to feel slightly hungry, don’t worry: this hunger is actually a good sign, and will allow maximal levels of performance. What if you are training first thing in the morning?
Typically after you’ve just fasted. Fasted training isn’t bad, but it does require proper fueling. Because you won’t be eating any food within the typical pre-workout window, your dinner the night before actually will serve as your pre-workout meal in terms of fueling your training the next day. Suggest to eat about 35-40% of your daily carbohydrate at dinner. For example - Sam 60kg Macros/day: Protein 135g Fat 60g Carbs 150g PM training: pre-workout meal White rice or potato 120g White fish 150g Greens like broccoli, spinach, spring beans AM training (if fasted):
Dinner previous day Salmon 150g Potato 180g Butternut squash 100g Carrots 100g Greens as much as you like 5g olive oil Post workout meals can variate from a solid meal to a protein (or protein & carb) shake. Post workout shake Nuzest protein + banana+ water Post workout meal “Low fat” Chicken 150g Pineapple 100g Tomato 100g Spinach 100g Wild rice 150g For people with a low training age, this means if you are new to training or obese, a solid, low fat food meal within 45min of training is best. Another option is a protein only shake post workout. If you are someone with performance goals, you should consider a protein and carb shake immediately after your workout. The ratio is very individual and can range from 1:1 carbs-protein to 3:1 carbs to protein. The third critical time to eat is exclusively for those who have already consumed a shake immediately after exercising. The meal you have about 60-90 minutes after consuming the shake. Recommendation is that this will be a complete meal, which consists out of protein source, carb source and a fat source. This meal is extremely important, as it helps in your recovery.
Recovery is essential not only to improve in performance , but to also to fat loss. Aside from these three times, there is no science to support that any specific meal timing throughout the day is more beneficial than another.
Sources 'Macros Explained’ Jason Phillips
Monday
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.
Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH
GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
What and when should I eat around my workout. Let’s make a few things clear. There are two or three critical times that we need to take into consideration when we want to optimise both performance and body composition.
These times are:
Pre-workout
Post-workout
The meal following post workout (if using liquid nutrition for post-workout)
The pre-workout window is often misunderstood. The most common mistake is when people try to “cram in” a pre-workout meal or snack on their way to the gym shortly before exercising. Too much food in the gut mixed with high intensity exercise, is a recipe for terrible breathing and maybe even feeling sick. Instead of eating something straight before training, I recommend you move your pre-workout meal to approximately two hours before training. Stick to a low in fat meal; ideally this meal is built out of whole food protein and an easily-digested carbohydrate source. When entering the gym it’s not a bad thing to feel slightly hungry, don’t worry: this hunger is actually a good sign, and will allow maximal levels of performance. What if you are training first thing in the morning?
Typically after you’ve just fasted. Fasted training isn’t bad, but it does require proper fueling. Because you won’t be eating any food within the typical pre-workout window, your dinner the night before actually will serve as your pre-workout meal in terms of fueling your training the next day. Suggest to eat about 35-40% of your daily carbohydrate at dinner. For example - Sam 60kg Macros/day: Protein 135g Fat 60g Carbs 150g PM training: pre-workout meal White rice or potato 120g White fish 150g Greens like broccoli, spinach, spring beans AM training (if fasted):
Dinner previous day Salmon 150g Potato 180g Butternut squash 100g Carrots 100g Greens as much as you like 5g olive oil Post workout meals can variate from a solid meal to a protein (or protein & carb) shake. Post workout shake Nuzest protein + banana+ water Post workout meal “Low fat” Chicken 150g Pineapple 100g Tomato 100g Spinach 100g Wild rice 150g For people with a low training age, this means if you are new to training or obese, a solid, low fat food meal within 45min of training is best. Another option is a protein only shake post workout. If you are someone with performance goals, you should consider a protein and carb shake immediately after your workout. The ratio is very individual and can range from 1:1 carbs-protein to 3:1 carbs to protein. The third critical time to eat is exclusively for those who have already consumed a shake immediately after exercising. The meal you have about 60-90 minutes after consuming the shake. Recommendation is that this will be a complete meal, which consists out of protein source, carb source and a fat source. This meal is extremely important, as it helps in your recovery.
Recovery is essential not only to improve in performance , but to also to fat loss. Aside from these three times, there is no science to support that any specific meal timing throughout the day is more beneficial than another.
Sources 'Macros Explained’ Jason Phillips
What and when should I eat around my workout. Let’s make a few things clear. There are two or three critical times that we need to take into consideration when we want to optimise both performance and body composition.
These times are:
Pre-workout
Post-workout
The meal following post workout (if using liquid nutrition for post-workout)
The pre-workout window is often misunderstood. The most common mistake is when people try to “cram in” a pre-workout meal or snack on their way to the gym shortly before exercising. Too much food in the gut mixed with high intensity exercise, is a recipe for terrible breathing and maybe even feeling sick. Instead of eating something straight before training, I recommend you move your pre-workout meal to approximately two hours before training. Stick to a low in fat meal; ideally this meal is built out of whole food protein and an easily-digested carbohydrate source. When entering the gym it’s not a bad thing to feel slightly hungry, don’t worry: this hunger is actually a good sign, and will allow maximal levels of performance. What if you are training first thing in the morning?
Typically after you’ve just fasted. Fasted training isn’t bad, but it does require proper fueling. Because you won’t be eating any food within the typical pre-workout window, your dinner the night before actually will serve as your pre-workout meal in terms of fueling your training the next day. Suggest to eat about 35-40% of your daily carbohydrate at dinner. For example - Sam 60kg Macros/day: Protein 135g Fat 60g Carbs 150g PM training: pre-workout meal White rice or potato 120g White fish 150g Greens like broccoli, spinach, spring beans AM training (if fasted):
Dinner previous day Salmon 150g Potato 180g Butternut squash 100g Carrots 100g Greens as much as you like 5g olive oil Post workout meals can variate from a solid meal to a protein (or protein & carb) shake. Post workout shake Nuzest protein + banana+ water Post workout meal “Low fat” Chicken 150g Pineapple 100g Tomato 100g Spinach 100g Wild rice 150g For people with a low training age, this means if you are new to training or obese, a solid, low fat food meal within 45min of training is best. Another option is a protein only shake post workout. If you are someone with performance goals, you should consider a protein and carb shake immediately after your workout. The ratio is very individual and can range from 1:1 carbs-protein to 3:1 carbs to protein. The third critical time to eat is exclusively for those who have already consumed a shake immediately after exercising. The meal you have about 60-90 minutes after consuming the shake. Recommendation is that this will be a complete meal, which consists out of protein source, carb source and a fat source. This meal is extremely important, as it helps in your recovery.
Recovery is essential not only to improve in performance , but to also to fat loss. Aside from these three times, there is no science to support that any specific meal timing throughout the day is more beneficial than another.
Sources 'Macros Explained’ Jason Phillips
One-Hour Workout: Revving Your Swim Engine
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