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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
ENGINE
50 min AMRAP of Rowing, Ski Erg and Running!
GYMNASTICS
On Tuesday morning, we’ll dial in on toes-to-bar progressions, followed by capacity work. We’ll then round out the session with core and lat supersets to build strength and control.
Thursday evening, we’re going BIG on 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. As always, all abilities are welcome!
HYROX
There are two weeks left until Sharjah. This is a race simulation in which we will take on a full HYROX. It can be done individually or in pairs, and the run distance can be changed.
MOBILITY
PURE STRENGTH
In Pure Strength this week, we are kicking off the week with some strict press work followed by dumbbell flys and supinated barbell rows. On Wednesday, we are hitting a 20-rep max on the RDL, aiming to progress from last week before getting in some single-leg work and some core and pull accessory work.
WEIGHTLIFTING
This week, we are working on the snatch in weightlifting. This is a technique-based session. We are getting used to squatting with the barbell overhead and finishing with some heavy front squats. Do not miss out!
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Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email rf@innerfight.com
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
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
Sunday - Group Long Run
Our runners will be on the beach track today for our group long run. If you'd like to join please email db@innerfight.com
Time: 05:59 am
Session Length: 1.5 hour
Location: 300m on the beach track
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Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding Tempo pace (7/10 RPE) for 4 mins blocks of work. Each block will have a 1 min recovery. 7x reps.
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. This week we will be running 1600m repeats that will gradually build in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you today. We will be running broken 400s. Where the first 100m will be hard (9/10 effort) into a 300m float recovery. Aim for 8 - 12 x reps.
Friday
Time: 5:29am & 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for everyone. Helping you build some strength in your legs. There will be to start times, to cater for thsoe wanting to run a bit longer.
.jpg)
Monday:
This week at Innerfight, we start with some strict pull-up work and some overhead pushing with dumbbell rows. Monday's workout is a face-paced workout for time with dumbbell STOH pull-ups and double unders.
Strength:
A) Every 75secs x 6 - 3 Strict Pull Ups
B) Every 90secs x 10 - Alt between 15 Incline Chest Support Rows & Half kneeling DB Press
Conditioning:
Park run
into
4 rounds
15 DB STOH
10 Pull-ups
30 DU
Tuesday:
On Tuesday, we are progressing our back squats with an easier tempo, followed by two partner workouts. Can you match your time from the first workout to the second workout?
Strength:
Every 2mins x 5 - 3 Tempo Back Squats @20X1
Conditioning:
12min AMRAP in Pairs
750m row
6 widths suitcase walking lunge
30 TTB
rest 3 mins
For time, your score in reverse order!
Wednesday:
Midweek, we get stuck into some incline bench pressing, along with some direct lat and tricep accessory work, followed by a very short, very fast workout.
Strength:
A) Incline Tempo Bench Press - 12/10/8/6/4 @30X1
B) Every 90secs x 6 Alt between 15 DB Skull Crushers & 10 Forearm Banded Plank Rows
Conditioning:
30 - 20 -10
Wall Balls
Cal Ski
Thursday:
Thursday is a strongman's dream. It includes an axel bar deadlift and sandbag loading, followed by a strength workout with the sandbags.
Strength:
A) EMOM x 10 - Min 1) Axel Bar Deadlift (Building) Min 2) Rest
B) EMOM x 10 - Min 1) Sandbag to Box (Building) Min 2) Rest
Conditioning:
6-minute window
2 rounds
1 lap sandbag carry
10 sandbag reverse lunges
AMRAP burpees to target
rest 2 mins x 2
Friday:
Friday, we finish the week with a heavy cluster followed by a very leggy workout! Enjoy!!!
Strength:
A) Every 90secs x 6 - 1 Cluster
Conditioning:
28mins - Thrusters, Box Jumps and Assualt Bike!
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 Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email rf@innerfight.com
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
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
Sunday - Group Long Run
Our runners will be on the beach track today for our group long run. If you'd like to join please email db@innerfight.com
Time: 05:59 am
Session Length: 1.5 hour
Location: 300m on the beach track
Monday
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding Tempo pace (7/10 RPE) for 4 mins blocks of work. Each block will have a 1 min recovery. 7x reps.
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. This week we will be running 1600m repeats that will gradually build in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you today. We will be running broken 400s. Where the first 100m will be hard (9/10 effort) into a 300m float recovery. Aim for 8 - 12 x reps.
Friday
Time: 5:29am & 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for everyone. Helping you build some strength in your legs. There will be to start times, to cater for thsoe wanting to run a bit longer.
Monday:
This week at Innerfight, we start with some strict pull-up work and some overhead pushing with dumbbell rows. Monday's workout is a face-paced workout for time with dumbbell STOH pull-ups and double unders.
Strength:
A) Every 75secs x 6 - 3 Strict Pull Ups
B) Every 90secs x 10 - Alt between 15 Incline Chest Support Rows & Half kneeling DB Press
Conditioning:
Park run
into
4 rounds
15 DB STOH
10 Pull-ups
30 DU
Tuesday:
On Tuesday, we are progressing our back squats with an easier tempo, followed by two partner workouts. Can you match your time from the first workout to the second workout?
Strength:
Every 2mins x 5 - 3 Tempo Back Squats @20X1
Conditioning:
12min AMRAP in Pairs
750m row
6 widths suitcase walking lunge
30 TTB
rest 3 mins
For time, your score in reverse order!
Wednesday:
Midweek, we get stuck into some incline bench pressing, along with some direct lat and tricep accessory work, followed by a very short, very fast workout.
Strength:
A) Incline Tempo Bench Press - 12/10/8/6/4 @30X1
B) Every 90secs x 6 Alt between 15 DB Skull Crushers & 10 Forearm Banded Plank Rows
Conditioning:
30 - 20 -10
Wall Balls
Cal Ski
Thursday:
Thursday is a strongman's dream. It includes an axel bar deadlift and sandbag loading, followed by a strength workout with the sandbags.
Strength:
A) EMOM x 10 - Min 1) Axel Bar Deadlift (Building) Min 2) Rest
B) EMOM x 10 - Min 1) Sandbag to Box (Building) Min 2) Rest
Conditioning:
6-minute window
2 rounds
1 lap sandbag carry
10 sandbag reverse lunges
AMRAP burpees to target
rest 2 mins x 2
Friday:
Friday, we finish the week with a heavy cluster followed by a very leggy workout! Enjoy!!!
Strength:
A) Every 90secs x 6 - 1 Cluster
Conditioning:
28mins - Thrusters, Box Jumps and Assualt Bike!
ENGINE
50 min AMRAP of Rowing, Ski Erg and Running!
GYMNASTICS
On Tuesday morning, we’ll dial in on toes-to-bar progressions, followed by capacity work. We’ll then round out the session with core and lat supersets to build strength and control.
Thursday evening, we’re going BIG on 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. As always, all abilities are welcome!
HYROX
There are two weeks left until Sharjah. This is a race simulation in which we will take on a full HYROX. It can be done individually or in pairs, and the run distance can be changed.
MOBILITY
PURE STRENGTH
In Pure Strength this week, we are kicking off the week with some strict press work followed by dumbbell flys and supinated barbell rows. On Wednesday, we are hitting a 20-rep max on the RDL, aiming to progress from last week before getting in some single-leg work and some core and pull accessory work.
WEIGHTLIFTING
This week, we are working on the snatch in weightlifting. This is a technique-based session. We are getting used to squatting with the barbell overhead and finishing with some heavy front squats. Do not miss out!
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
Time: 5:59pm
Location: InnerFight
Session: Tempo
PM Session only: This evening we will be holding Tempo pace (7/10 RPE) for 4 mins blocks of work. Each block will have a 1 min recovery. 7x reps.
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. This week we will be running 1600m repeats that will gradually build in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you today. We will be running broken 400s. Where the first 100m will be hard (9/10 effort) into a 300m float recovery. Aim for 8 - 12 x reps.
Friday
Time: 5:29am & 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will have bridge repeats for everyone. Helping you build some strength in your legs. There will be to start times, to cater for thsoe wanting to run a bit longer.
Monday:
This week at Innerfight, we start with some strict pull-up work and some overhead pushing with dumbbell rows. Monday's workout is a face-paced workout for time with dumbbell STOH pull-ups and double unders.
Strength:
A) Every 75secs x 6 - 3 Strict Pull Ups
B) Every 90secs x 10 - Alt between 15 Incline Chest Support Rows & Half kneeling DB Press
Conditioning:
Park run
into
4 rounds
15 DB STOH
10 Pull-ups
30 DU
Tuesday:
On Tuesday, we are progressing our back squats with an easier tempo, followed by two partner workouts. Can you match your time from the first workout to the second workout?
Strength:
Every 2mins x 5 - 3 Tempo Back Squats @20X1
Conditioning:
12min AMRAP in Pairs
750m row
6 widths suitcase walking lunge
30 TTB
rest 3 mins
For time, your score in reverse order!
Wednesday:
Midweek, we get stuck into some incline bench pressing, along with some direct lat and tricep accessory work, followed by a very short, very fast workout.
Strength:
A) Incline Tempo Bench Press - 12/10/8/6/4 @30X1
B) Every 90secs x 6 Alt between 15 DB Skull Crushers & 10 Forearm Banded Plank Rows
Conditioning:
30 - 20 -10
Wall Balls
Cal Ski
Thursday:
Thursday is a strongman's dream. It includes an axel bar deadlift and sandbag loading, followed by a strength workout with the sandbags.
Strength:
A) EMOM x 10 - Min 1) Axel Bar Deadlift (Building) Min 2) Rest
B) EMOM x 10 - Min 1) Sandbag to Box (Building) Min 2) Rest
Conditioning:
6-minute window
2 rounds
1 lap sandbag carry
10 sandbag reverse lunges
AMRAP burpees to target
rest 2 mins x 2
Friday:
Friday, we finish the week with a heavy cluster followed by a very leggy workout! Enjoy!!!
Strength:
A) Every 90secs x 6 - 1 Cluster
Conditioning:
28mins - Thrusters, Box Jumps and Assualt Bike!
ENGINE
50 min AMRAP of Rowing, Ski Erg and Running!
GYMNASTICS
On Tuesday morning, we’ll dial in on toes-to-bar progressions, followed by capacity work. We’ll then round out the session with core and lat supersets to build strength and control.
Thursday evening, we’re going BIG on 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. As always, all abilities are welcome!
HYROX
There are two weeks left until Sharjah. This is a race simulation in which we will take on a full HYROX. It can be done individually or in pairs, and the run distance can be changed.
MOBILITY
PURE STRENGTH
In Pure Strength this week, we are kicking off the week with some strict press work followed by dumbbell flys and supinated barbell rows. On Wednesday, we are hitting a 20-rep max on the RDL, aiming to progress from last week before getting in some single-leg work and some core and pull accessory work.
WEIGHTLIFTING
This week, we are working on the snatch in weightlifting. This is a technique-based session. We are getting used to squatting with the barbell overhead and finishing with some heavy front squats. Do not miss out!
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email rf@innerfight.com
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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: 1.5 hour
Location: Dubai Sports City Sports Park
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
Sunday - Group Long Run
Our runners will be on the beach track today for our group long run. If you'd like to join please email db@innerfight.com
Time: 05:59 am
Session Length: 1.5 hour
Location: 300m on the beach track
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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