Synergy in Training and Nutrition

 

By Paul Oneid

All too often, we see people working their tails off in the gym, year after year, and failing to make any serious changes to their physiques. There could be any number of singular reasons for this, but they typically can be summed up within the notion that, “if you always do what you’ve always done, you’ll always get what you’ve always gotten.”  Some very subtle changes to your routine around nutrition can profoundly improve the quality of, output during, and recovery from your workouts - all translating into progress.

Eating more of the right things around training is the first step.  Typically, prioritizing your carbohydrate intake before, during and after training will have a profound effect.  A carb-rich meal pre-training will ensure glycogen stores are full and there is sufficient blood glucose available for uptake by the muscle.  An intra-workout drink like Pursue, which uses High Branched Cyclic Dextrin, during training will attenuate any need to access liver glycogen, thus avoiding any decrease in output during strenuous sessions. Finally, a high carbohydrate meal post-workout jump starts the recovery process by spiking insulin to facilitate better nutrient uptake, increase protein synthesis and refilling glycogen stores.

The training session is a tremendous tool to stoke our metabolic fires.  When we aren’t fueled appropriately, as discussed above, we may miss out on the true power of that 60-90minutes.  More fuel means more output, which leads to increased nutrient demands, which leads to better nutrient partitioning - more muscle and less fat!  It’s important to remember that as an athlete, the training session is your biggest weapon.  Don’t sacrifice your ability to perform by failing to fill your gas tank.  It doesn’t have to be complicated to work wonders.  Changing your body composition doesn’t have to start and stop with a calorie deficit.  Sometimes more is actually more!

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References:

Haff, G. Gregory, et al. "Carbohydrate supplementation and resistance training." The Journal of Strength & Conditioning Research 17.1 (2003): 187-196.

Effect of glucose supplement timing on protein metabolism after resistance training

B. D. Roy, M. A. Tarnopolsky, J. D. Macdougall, J. Fowles, and K. E. Yarasheski

Journal of Applied Physiology 1997 82:6, 1882-1888

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