Calculate Nutritional Values
This page will show how you can calculate your macronutrients, and explain timings. To optimise your recovery and performance.
Nutrition In & Around Your Workout
Consider pre, intra and post workout nutrition. Eat lots of fast digesting carbohydrates pre, during or post workout to spike insulin levels for training and replenish glycogen stores.
Try to limit high fibre/high fat food around your workout window as this will delay digestion of faster digesting carbs for optimal performance in the gym.
Pre-Workout Nutrition
1-4g/kg carbohydrate (1-4 hours prior to exercise) PMID: 31100798.
Eat foods low in fat, fats slow down digestion which is not what you want before a workout as fast digesting carbohydrates are going to be the main source of energy in resistance training. ​
Intra-Workout Nutrition
-
It would be good to consume a Highly Branched Cyclic Dextrin (HBCD) during a workout, along with EAAs(Essential Amino Acids). Both digest extremely fast which is great for when you need fuel during a long hard session.
-
Cyclic dextrin is a low molecular weight carbohydrate that causes little processing by your gastrointestinal tract, only down side to this is the expense of the supplement (PMID: 25080121).
-
Overall intra-workout nutrition has a small benefit and is probably something you should consider doing if you're looking to be as efficient as you can (i.e. looking to compete in bodybuilding). For the average gym goer it is not very important. A cheaper alternative to HBCD is maltodextrin.
Code- "LROBPT" for 50% Off
Post-Workout Nutrition
-
Post workout nutrition is extremely important as it has an effect on your recovery. If you can recover faster you can deal with more overall volume, which can lead to more muscle growth.
-
Good post-workout nutrition would be similar to pre-workout nutrition (fast digesting carbs, low fibre, and low fat). The reason for this is because glut-4 receptors are upregulated post-workout, therefore your ability to absorb carbohydrates is a lot higher so it is a good opportunity to intake faster-digesting carbs.
-
Post workout it is a good idea to relax and get into a parasympathetic state. Protein consumption post-workout is thought to be important, which it is but that doesn't mean you have to chug down a protein shake right after.
-
Take your time with ingestion of protein after a workout, it isn't essential to down a protein shake right after training.
Hydration Strategy
Hydrate, drink to thirst. Ensure urine is not dark colored prior to exercise, if it is ensure you rapidly hydrate (salty pre-workout snack such as pretzels to draw water into the muscles).
Pre-Workout Powders?
-
Pre-workout can help increase focus during a workout. However, there's lack of evidence suggesting that there is any performance benefits till the individual takes 4-6mg/kg caffeine per kg bodyweight.
-
Therefore, It is suggested that you only take pre-workout when you really need it, i.e. you're feeling very tired… Or just have a coffee.
When should you be ingesting pre-workout?
-
Since caffeine stays in your system for 10-12 hours it is highly recommended that you use it as early as possible in your day, especially at higher dosages.
-
Caffeine will block deep sleep, consequently causing worse muscle recovery, and giving fewer gains as a result. This is also not optimal for health as deep sleep is needed in order to support development and fight off disease.
-
Therefore use pre workout cautiously if you want to optimise health and muscle growth.
What about fibre intake?
​Fibre intake should also be considered as this is important for gut health, the motility of faeces and reduces the risk of diseases such as cancer. The recommendation for this would be 30g/day.
Fibre can help with digestion and can be manipulated to get delivery of nutrients later rather than sooner. Foods high in fibre include; vegetables, dark grains and carbohydrates such as brown rice, brown pasta, and whole meal breads. Diets high in fibre may also help decrease your risk of colon cancers (PMID: 29516760)​
​​Calculating Macros
-
Once you understand exactly how many calories you need to achieve your goal you will need to figure out what macronutrients those calories will compose of.
-
Carbohydrates - Multiply your body weight in kg by 3-5. Aim towards 3g/kg if you are not so active, and 5g/kg if you are active.
-
Protein - Multiply your body weight in kg by 2 to roughly get the amount of protein you require.
-
Fat - 20-30% energy from fat. E.g. if your calorie intake is 3000 then 3000 x 0.3 = 900. 1g fat = 9 calories, 9/900 = 100g (100g fat).
