Tucson Personal Training
Pre and Post Workout Meals*


Our Tucson Personal trainers teach pre-work out meals are very important in order to have a great work out. It is my belief that this meal should be low glycemic. Usually taken an hour before your work out, a low glycemic meal will give you a slow rise in your blood sugar and insulin levels. When this happens, you will be more likely to sustain your energy levels throughout your work out.*

In the past when I had a high glycemic meal prior to training, my energy levels would be low, when I was only half way through. This is a terrible feeling. It is like running out of gas in your car.*

Imagine you have a fireplace, it is winter time and you want to have a fire lasting all day long. If you had a choice between oak wood and paper, which one would you choose and why? Most people would pick the oak wood. Why? Oak wood burns longer and paper burns faster.*

Lower glycemic foods burn like the oak wood, which will last longer for you during your work out. We, the Tucson Personal Trainers, teach you examples to eat like baked salmon and a salad, or even a meal replacement shake with flaxseed oil. An example of high glycemic meal would be most juices and/or a bagel.*


After the weight training workout is a great time to consume more than usual amount of carbohydrates and an adequate amount of protein. At this time the body can utilize this fuel more efficiently than most other meals. Imagine that your muscles have little mouths on them. After we train you, these mouths are wide open and ready to consume good nutrition.*

The ratio of protein and carbohydrates will vary according to the size of the person. For a 200lb. male building muscle, 40 grams of protein and 100 grams of carbohydrates (50% high glycemic and 50% low glycemic). For a 140lb. female athlete, 25 grams of protein and 50 grams of carbohydrates (50% high glycemic and 50% low glycemic).*

The post-workout meal should be taken immediately after the workout, although you may have up to a 30 minute window. If the meal is a shake and fruit it will more likely get into your body faster than regular food.*  -----------------------------
If you have any questions or comments about our articles, feel free to shoot us (The Tucson Personal Trainers) an e-mail or give us a call. Better yet you can request a free assessment and we will customize a program for you.*

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Mark Saunders
Owner, The Tucson Personal Trainer LLC

The Tucson Personal Trainer LLC - Personal Training*

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