Your personal trainers guide clients in the gym and health club, but do they provide advice for between sessions, such as the best pre- and post- workout food? A client’s routine extends beyond your facilities, meaning it is important to provide advice for their health afterwards. To help with this, we have provided the best nutritional advice for before and after a workout.
Pre- and post- workout foods for protein
There are three types of pre-workout food macronutrients that the body makes use of: protein, carbohydrates and fat. These macronutrients benefit the body in different ways, not least with maintaining mental wellbeing. For example, protein provides the body with amino acids that help build, maintain and repair muscle fibres.
Foods high in protein are fish, lean beef, poultry, nuts, beans, lentils, eggs and soy produce. Meals rich in protein, such as between 20 and 30 grams, can help the body build muscle for activities such as resistance training. The effects of such a meal can last for several hours, readying clients for their workout.
Workout foods rich in carbohydrates
Carbohydrates provide the body with glucose, which is useful for physical activity. There are two types: simple carbohydrates, which provide short-term energy, and complex carbohydrates, which provide a slow release of energy. Therefore, the body digests simple carbohydrates quickly, but complex carbohydrates slowly, useful for workouts such as cardiovascular and resistance exercises.
Pre- and post- workout foods rich in simple carbohydrates fruit, fruit juice, milk, syrups and baked goods. These should be consumed 30 minutes to an hour before exercise. Workout food high in complex carbohydrates often include those in whole foods, such as brown rice, whole-grain pasta, barley, oats, whole-grain bread, beans and vegetables. These should be eaten approximately 2 hours before a client’s workout.
Best pre- and post- workout foods for fats
Believe it or not, fat is an essential energy source. Whilst eating a meal rich in protein or carbohydrates is important, healthy fats are needed for a balanced diet. Unsaturated fats can help lower levels of low-density lipoprotein (negative) cholesterol, for example. In addition, plant-based monounsaturated fats may help lower the risk of cardiovascular disease.
Foods high in monounsaturated fats include olive oil, peanut oil, avocados, in addition to some seeds and nuts. Polyunsaturated fat, which help with muscle movement and prevents blood clotting, include workout food high in omega-3 or omega-6 fatty acids. These include sardines, salmon, tuna, trout, soybeans, oysters, sunflower seeds, sunflower oil, soybeans and soybean oil.
Additional foods for health benefits
In addition to suggesting particular workout foods for clients, there are also others that provide health benefits such as our recommendations for 10 workout foods for a flat stomach. There are also benefits of eating following an exercise. Your personal trainers could suggest clients eat a meal rich in both protein and carbohydrates up to two hours after their workout, ensuring their muscles recover. Meals like chicken, roasted vegetables and rice are often a good choice for this, as do omelettes with avocado and whole grain toast.
Regardless of the activity, the workout food you recommend should be dependent on the intensity and duration of the exercise. For clients struggling to maintain longer sessions, you could implement snackable workouts with our guide to make them a success.
Core by Premier Software® not only helps manage your personal trainers and their bookings, but also can market to clients to ensure they receive reminders for appropriate workout foods. To find out how else Core can help your business, book a free presentation below: