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05/19/2017

How to Eat Right to Maximize Workout Results

If you’re an athlete, you’re used to training hard. You probably know a hundred different exercises for each muscle in the body, as well as how long to hold them for, what time of the day to workout, how to stretch to minimize the pain of Delayed Onset Muscle Soreness, and why you should never skip ‘leg day.' But, how much attention do you pay to your nutrition? This is where many of us can let ourselves down. Did you know that what you eat and drink before, during and after your workout could be just as important as the exercises that you do? In this blog, the team at Athletic Republic of Orange County have some recommendations to help you to optimize your workout nutrition.

Before Exercising

Do you always make sure to eat before training? If not, you could be losing out on up to thirty percent of the benefit of each session. If you don’t have enough glycogen in your body to power your muscles, you can feel lethargic, and your body can go into ‘starvation mode’ and start clinging onto fat stores. Consuming a light meal that combines carbohydrates with lean protein thirty minutes before your workout should provide you with the energy that you need to really push yourself further and further each time. An ideal meal would be something like a grilled chicken sandwich on whole wheat bread, hummus with carrot sticks, or a tuna salad with pasta. Whole grain carbohydrates are always preferable to white bread and pasta as they do not cause such extreme peaks and troughs in your insulin levels. The best way to optimize your training is by following a program written by experts. The team at Athletic Republic of Orange County can overhaul your exercises, advise you on nutrition and teach you to use the state-of-the-art equipment at their modern facilities. Call today at 714 972 2762 to find out more and arrange a visit.

During Your Workout

During your workout, the most important thing that you can do is hydrate. If you feel thirsty at any point, you’re already dehydrated, and your performance will be affected. You should make sure to drink plenty of water regularly throughout the day. During your workout, take regular sips of water to maintain a constant level of hydration. If you workout hard and lose a lot of water through sweat, try supplementing your water intake with added carbs and salt. This does not mean that you have to spend 5 bucks a workout on a top of the range sports drink. You can make your own, healthier version at home by mixing half a cucumber, two limes and one and a half cups of coconut water, or try another made from water, OJ and maple syrup. There are many recipes available online; it’s just important that your drink contains water, sugar, salt and potassium to provide energy and replenish electrolytes.

After your Workout

For around 45 minutes after your workout, your metabolism will be burning away like crazy. This is the ideal time to consume carbohydrates. This reminds your body that food is not scarce and it does not need to cling on to fat, helping you to get lean. You should also ensure to take on some protein to help your body to repair and rebuild your muscles. A small amount of healthy fat is also essential for healthy joints. A quinoa salad with grilled chicken and avocado would be an ideal meal to consume post-workout and has the added benefit of being extremely easy to digest. If you are pressed for time or will be tempted by an unhealthy snack if you don’t have anything on hand, a protein shake is a good post-workout boost. If you decide to go down the shake route, make sure to go for a version that contains carbohydrates, or take a banana with you to eat as well.

Boost Your Progress with Sports Training in Santa Ana

With a few small changes to your nutrition regime, you will notice great improvements in your sports performance and physical appearance. Behind every athlete, there is a team of experts that help him to be the best that he can be. The team at Athletic Republic of Orange County are experts in their field. They have extensive experience writing programs for athletes from all disciplines and across all levels. Call today at 714 972 2762 to find out about how you could benefit from their innovative programs.