Over the past 7 years, I have kept my nutritional fitness routine rather simple - always pre-workout snack 30 minutes before my workout (100 cal or so), and a 100-200 calories post-workout snack with at least 20 grams of protein. Many people might find this counter intuitive, putting more calories in your body when you're trying to rid yourself of them in the first place while at the gym. But let's remember that small snacks throughout your day are not only completely fine but also recommended if you're the type that gets hungry easily or has blood sugar problems. With that said, if you're concerned about the calories, just watch your other meals to ensure that you can add these two to your workout regimen.
A small snack (100-150 calories) consisting of mostly carbs prior to a workout is very beneficial in preparing your body for the stress it's about to endure. It allows your body during a workout to feed off of the fuel you've just given it, rather than your muscle stores (=negative workout results, longer recovery time). I most commonly would have something simple and quick, such as an apple and a light cheese stick.
The post-workout snack is even more important, whether you've done just cardio, or mostly weights. Depending on your workout, the composition of this snack may change slightly. If you've done primarily cardio, focus your snack on carbs, with some protein (10+grams) to ensure your muscles (most likely your quads, hamstrings, and calves) can recover as well. While working out your body burns glucose, which are your energy stores that are made from the food you have eaten throughout the day. If you do not replace these stores quickly within 30min-1 hr (which are made by eating those carbs), your body is not able to regenerate glucose as quickly and it will result in decreased performance the following day or two.
If you've done mainly weights in your workout, it is extremely important to get at least 20 grams of protein within around 30 minutes of your workout. The reasoning is very similar to what I just discussed, but instead of just replacing just glucose stores, your main concern is to replace protein stores, or else your body will start to use it's own protein (aka your muscles) to try and regenerate itself, which equals =lost benefits and near pointless workouts. Every time you workout, you are creating tiny microscopic tears in your muscles, which are repaired over time, and with the assistance of our buddy protein. Soreness is normal, but too much is an indicator that you're either working out too hard (and injuring yourself), or not properly nourishing yourself after a workout. Expect 2 days recovery time for upper body (arms, shoulders, back), and up to 3 days for lower body / large muscle groups (like your quads). Now, with that said, you must find a snack that works for you. While real food is best, as it provides additional vitamins, there are a few products that can help you provide that benefit as well (and that I often resort to to keep calorie count down). Here are my 3 product recommendations to ensure that you can have a solid workout each and every time, as well as a faster recovery.
1. Pre-workout drink (if any of these are optional, I'd say this is the one). I have never advocated for these drinks before, but I recently tried one because I was lagging prior to going to the gym, and let me tell you, I could tell the difference in my energy. It allowed me to workout longer, and a little harder. The particular one I use is called Volt Pre-Workout, by Neon Sport, in Berry Pomegranate. I got mine at GNC.
2. Protein Powder. You want to have a protein powder with whey isolates for faster absorption. While any protein is good, if it is complex it takes longer for your body to absorb and use, slowing your recovery time. Hydrolyzed will provide the fastest absorption because the protein has already been broken down. The particular one I use is called ProtoWhey Power Crunch by BNRG. It tastes great, has 20 grams of protein, and there are a few carbs mixed in to restore your glucose levels as well. Even better? Only 140 calories (many protein powders clock in at around 200).
3. Foam rolling. This is beneficial for runners and people who workout their larger muscle groups a lot. In my opinion it is best for IT band and hamstrings. It should be added to your stretching routine and can help speed up recovery as well as knead out any knots you may have.
Working out and sculpting the body you want definitely doesn't happen over night. But you can begin to see results fairly quickly if you are dedicated to both your workouts and your diet. Please remember, that while workouts can help burn calories and sculpt lean muscle, it is your diet that predicts your weight/body shape by up to 80-90%. If you aren't eating well, you will not see the results you want. But it is definitely possible, and easiest if you try to gradually change your lifestyle.
Well there you have it. Between the things suggested here and solid dedication to your workouts (and pushing yourself), expect to see wonderful results in no time! :) Any questions, never hesitate to ask! Have a great day!
