Pre- And Post-Workout Supplements

A few days ago we asked you what exercise physiology questions you want answered, and you provided us with some great options. We'll get to them all, but we're starting with this:

Question: are pre-workout drinks necessary, and how soon after working out do you need some sort of recovery drink/food?

Answer: first, I'll answer the pre-workout drink question.

I'm probably a little unorthodox in my supplement approach, as I don't take anything. I have tried one pre-workout drink in my lifetime (I'm a coffee guy through and through!); I have taken creatine over the course of maybe four or five periods in my life; and whey protein, which I have dabbled in the most, has been an on-off post-workout supplement for me throughout my lifting journey. So this is to say, as long as you work hard and consume a well-balanced, nutritious diet, your goals can be met.

Back to the nature at hand: I see no harm in taking pre-workout supplements, assuming they are well-established and from a reputable company (there are some shady products and companies on the market!). I would make sure to consume the prescribed amount, and then monitor the affects; some people can feel incredibly wire-y, or even nauseous, after consumption -- be careful! Although this next part is difficult, read and understand the nutrition label. A little research on Google will be your friend here. If a product contains a "special formula" or unspecified blends, I wouldn't take it. The more natural the product, the better.

Now, for the second question about recovery food/drinks.

There is *a lot* of research on this topic. So, depending on who you listen to or what you read, you may find a different answer. (When this is the situation, I tend to look at the most well-established, prominent sources of data.) At the end of the day, post-workout nutrition will not make or break you; however, hitting the "feeding window" has proven to do the body good, as opposed to do nothing at all.

After a grueling workout, the body's cells go through a number of processes that make it, and namely the muscles, a prime target for nutrient utilization. (I won't bore you with all the details, but one cell-related example is insulin. Insulin is a highly anabolic hormone — a hormone that builds up — and taking in protein when insulin spikes allows protein to best serve bodily growth.) The appropriate mix of carbohydrates and proteins will help replenish the body with adequate energy stores while also providing it with the building blocks for growth after a workout. The most optimal nutrition-time has been shown to be anywhere from 45-90 minutes; however, if you miss this window, don't beat yourself up. Just be certain to take in adequate macro-nutrients within 24 hours. What to take in? A 3:1 or a 2:1 ratio of a carb-protein mix is good. A commonly stated calorie-count is 120 grams of carbohydrates and 40 grams of protein.

At the end of the day, it comes down to the individual. Does one have special needs or restrictions? When in doubt, it's best to consult with a doctor or dietician. (I know a few who can help you out, if you're in need.)

As always, #dowork and #growstrong!