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January 20, 2018 By Trishala Chopra 27 Comments

All you need to know about pre-and post-workout supplements!

pre-and-post-workout-guide-main

Working out and still not losing weight or recovery process is slow? Then there is something wrong with the pattern.

In conversations with my players, many a times people have told me that they have been working out for more than a year now but, it has not been effective. I too wondered what could be the reason and concluded that most people complaining are the ones who are not taking care of their pre-and post-workout meals.

In India, people focus on 3 major meals that are Breakfast, lunch, and dinner. Then the 6-meal plan came into play where 2 snacks i.e. mid-morning and evening snacks were included to fill in the gap but, most who go for their workout tend to skip the most important meals which are the pre-and post-workout meal.

For me, it is as important as having my breakfast, lunch or dinner.

Now, when I say workout, I don’t mean that heavy gym workout alone. The workout can include walking or jogging as well. 30 or 45 minutes of brisk walking also requires pre-and post-workout foods. If this is rightly followed for weight loss even walking helps.

People working out in the gym are often advised to start taking supplements the moment they hit the gym. That’s okay to some extent but is it enough?

Get your facts clear with this article! I hope this helps

(1)  Carbohydrates

When: – Pre and post-workout

Why?

–         Carbohydrates are responsible for refueling the muscles by getting stored in the body in the form of glycogen. When the levels of glycogen reduce in the body, we feel fatigued.

–         During workout sessions, stored glycogen is used up by the body to give energy.

–         If carbohydrates are not taken before the workout, the stored glycogen will be completely used up and it will have no backup energy left for the body which ultimately leads to workout energy.

–         Here, when I talk about carbohydrates, I am not asking you to hog chapattis or a bowl of rice. The carbohydrates taken before workout must be simple carbohydrates like fruits or fruit juices. A special sports drink can help in such cases.

–         If the workout comprises of high-intensity workout for an hour, then one must take up around 4.2 grams of carbohydrates per kg workout.

–         4.2 grams is the average carbohydrate which one can take however it is different from workout to workout and person to person.

–         It is always better to consult your health coach before selecting the pre-workout carbohydrates quantity.

(2) Proteins (Amino acid blend)

When: – Pre – and post-workout (pre-workout could be optional but it is must post workout)

Why?

–         Here, we I talk about proteins, I am talking about BCAA blend.

–         BCAA stands for branched chain amino acids.

–         This BCAA blend specifically contains 3 main amino acids which are leucine, isoleucine, and valine.

–         There might be a question coming in reader’s mind that there are many other amino acids then why am I focusing on these three? It is mainly because these 3 amino acids are responsible for digestion, repairing of body tissues and performing the main functions of proteins that are growth and body building.

–         For people who are looking forward to building muscles then BCAA blend becomes very essential for them.

–         For others, proteins post-workout helps in repairing the muscles and tissues which have worn off during an intense workout.

–         Milk is a very good option for post-workout foods.

–         Foods like meat and eggs have BCAA in them which becomes an ideal post workout foods.

(3) Caffeine

When: – Pre-workout

Why?

–         If you don’t want tiring workout sessions, then it is preferable to take caffeine supplement pre-workout.

–         Researchers have shown that caffeine helps in improving the endurance during the workout sessions.

–         When it comes to caffeine supplement, the dosage is very important because an overdose of caffeine can make you nauseous and nervous.

–         2 g in Luke warm water is the most optimal dosage.

–         If you are suffering from caffeine sensitivity, then you can avoid taking this as you might get dizzy.

(4) Whey protein

When: – Post workout

Why?

–         Whey protein concentrate and isolate are best to post workout supplement because whey helps in a quick boost in the muscle recovery and it also helps in quick muscle growth.

–         Whey hydrolysate and casein helps in increasing the absorption of amino acids in the body making it an excellent post workout supplement. 

(5) Vitamin C

When: – Pre and post workout

Why?

–         Vitamin C supplement is usually taken to deal with common cold and cough but that’s not all.

–         Vitamin C helps in dealing with the stress which could be a strenuous workout as well.

–         Vitamin C is an antioxidant which helps in dealing with the metabolic stress.

–         Vitamin C helps in strengthening the immune system during a strenuous workout.

About Trishala Chopra

Dr Trishala Chopra believes in fitness not because she is a lifestyle coach but because she has personally got into a fitness regime when she was constantly being ridiculed for being on the heavier side with extreme acne issues. The ridicule and criticisms were the tipping points for her to change herself and today she is glad she has reduced by more than 50%. By qualification she is a Doctor of naturopathy/alternative medicines, a post-graduate in Nutraceuticals and both these degrees has helped her gain extra knowledge about all fields in the Health Care industry. She has additional skills in the areas of Therapeutic nutrition and Ayurveda. Her fitness mantra is practice what you preach. She believes that for a healthy lifestyle, it is very important to have a healthy body and mind. This according to her can be attained through balanced nutrition and proper exercise. As a lifestyle coach, she helps individuals achieve their targets with respect to nutrition and exercise.

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Comments

  1. masennus says

    February 21, 2017 at 1:28 am

    My brother recommended I might like this web site. He was totally right.
    This submit actually made my day. You can not consider simply how a lot time I had spent
    for this info! Thank you!

    Reply
    • Trishala Chopra says

      February 27, 2017 at 10:39 pm

      I am glad you liked it!

      Keep reading 🙂

      Reply
    • Trishala Chopra says

      June 23, 2017 at 7:14 pm

      I am glad you liked it!

      Keep reading

      #betheforce!

      Reply
  2. masennus says

    February 21, 2017 at 8:15 am

    Hello to all, as I am actually eager of reading this blog’s
    post to be updated regularly. It contains nice
    material.

    Reply
  3. Sumit says

    February 27, 2017 at 6:04 pm

    Hi the content is very enriching n enlighting. Thanks.
    Would you please share the foods for the proteins amino acids n other nutrients u mentioned above which will help me to grab it easily….
    Would you please throw some more light on caffeine intake for pre workout as far as I have come across caffeine on empty stomach causes acidity plz help.
    Thanks a lot for sharing the article

    Reply
    • Trishala Chopra says

      February 27, 2017 at 10:38 pm

      Hi Sumit!

      I am glad you liked my article 🙂

      About your queries, i will surely post an article about the foods with which you can get those nutrients. Acidity is a digestive issue. Try to keep your body alkaline. You don’t have to have to be empty stomach. You can grab your pre workout snack and after 15 minutes you can take the caffeine shot. You wont be facing acidity issues then. Please let me know if you need to know anything more. Please keep pouring in your suggestions!

      Thank you once again 🙂

      Reply
  4. SHIVAM says

    February 27, 2017 at 10:29 pm

    Nice Article ?

    Reply
    • Trishala Chopra says

      February 27, 2017 at 10:43 pm

      Thank you shivam!

      Glad you liked it!
      Keep reading 🙂

      Reply
  5. SHIVAM says

    February 27, 2017 at 10:34 pm

    Nice Article

    Reply
  6. viraj busa says

    February 27, 2017 at 10:37 pm

    Thanks Trishala for share your knowledge which help us to achive our goal …. keep sharing

    Nice article

    Reply
    • Trishala Chopra says

      February 27, 2017 at 10:43 pm

      Hi viraj!

      I am glad you liked the article 🙂

      Keep reading and applying it in your life ?

      Reply
  7. Sapan Kansal says

    March 2, 2017 at 12:37 pm

    Good article! Covers a lot of small and important points where people make mistakes.
    Thank you

    Reply
    • Trishala Chopra says

      June 23, 2017 at 7:15 pm

      I am glad you liked it!

      Keep reading

      #betheforce!

      Reply
  8. Dipti says

    March 22, 2017 at 9:06 pm

    This is so good!

    Had so many myths!

    Thank you.

    Liking your articles!

    Reply
    • Trishala Chopra says

      June 23, 2017 at 7:15 pm

      I am glad you liked it!

      Keep reading

      #betheforce!

      Reply
  9. Spanky Smith says

    June 30, 2017 at 4:54 am

    Really appreciate this article. Thanks

    Reply
  10. Mike Finn says

    August 9, 2017 at 2:47 pm

    I love your detailed explanations.This is a well researched write up.Please dont stop updating your blog regularly.Thanks and God Bless you

    Reply
  11. Best BCAA for muscle growth says

    February 15, 2018 at 4:15 pm

    Thanks for the shared information, your blog have totally relevant information. May I know which is the best supplement to lose weight? according to you!

    Reply
  12. Jack Marker says

    March 24, 2018 at 2:19 pm

    Short, simple and very well written. When it comes to muscle gain supplement plays an important role. Especially, supplements like protein, creatine, multivitamin, and BCCA are the most famous among gym junkies.

    Reply
  13. Health Cules says

    April 23, 2018 at 5:00 pm

    Hi Trishala!
    Your post is amazing.

    Reply
  14. Mayank Sharma says

    May 31, 2018 at 12:36 pm

    Interesting blog, Very nicely explained and cover all the terms which are beneficial for those who are working or want to work for there body . Thanks for sharing with us. Keep posting such great blogs.

    Reply
  15. David Graves says

    March 29, 2019 at 3:41 am

    Thanks for sharing this helpful article. It was confusing to know what to look for in a pre-workout supplement, but now it seems to be clear.

    Reply
  16. Elizabeth says

    August 30, 2019 at 2:41 am

    Thank you for some other magnificent article. Where else may just anyone get
    that type of info in such a perfect way of writing? I have a presentation subsequent week, and I’m at the look for such info.

    Reply
  17. OSOAA says

    July 8, 2021 at 12:17 pm

    Such an Informative article. After reading this I have cleared my doubts. Thanks for Information.

    Reply
  18. K Store says

    March 19, 2022 at 6:33 pm

    Very interesting and informative article. Thanks for sharing such type of precious article.

    Reply
  19. Bigg Nutrition says

    March 22, 2022 at 7:43 pm

    Informative article, Thanks for sharing the article.

    Reply
  20. Blog4uu says

    November 16, 2022 at 7:50 pm

    You have shared a really good article, Thanks for this.

    Reply

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