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Pre & Post Workout Food Recommendations

By Sean | In Nutrition, Recovery | on February 25, 2013


Marcus touched on this topic towards the end of Saturday’s Nutrition Q&A, but in case you missed the workshop, had to leave early, or just forgot here are his (and Whole 9’s) recommendations for what to eat before and after your workout to maximize your performance, recovery, and results.  Please reference Whole 9’s Meal Planning Template for portion sizes as well as more details on eating around your workouts.  Understand also that timing of food intake is incredibly important.

Eat about a 1/2 serving of protein (half the size of your palm) and no more than a half serving of fat between 15-75 minutes prior to working out.  No fruit or starchy vegetables before the workout.

Within 15-30 minutes consume 1 serving of easily digestible protein (size of your palm minus fingers) and about a fist size serving of carb-dense vegetables like sweet potatoes/yams, taro/poi, butternut squash, acorn squash, pumpkin, or beets.  Avoid fruit, I repeat stay away from fruit and get a hold of a starchy vegetable for better results.

Putting it into Practice:
This may take some planning.  For example, packing some extra chicken breast, egg whites, salmon, half a sweet potato or a small container of frozen sweet potato or butternut squash cubes for your workout and recovery fuel.  We usually have space in the office fridge and the microwave is open for use.  Remember no protein powder is Whole 30 compliant.  Remember to eat a real meal within an hour or so after your post-workout food to ensure you stay on track with your eating. Your Pre and Post-Workout meals do not replace any of the three meals, but are in addition to your breakfast, lunch, and dinner.  For folks that workout first thing in the morning you’ll have to experiment with the types and timing of foods, but something is better than nothing pre-workout.

Remember to arrive a few minutes early to your scheduled body-fat dunk tank time. Bring your bathing suit, towel, and rinse off in our shower if you’re dunking after the workout.

WOD 2.25.13

Back Squat 1-1-1

500m Row for time

3 Rounds for time:
10 Wallball Shots
10 Burpees

5 Comments to "Pre & Post Workout Food Recommendations"

  • Amanda says:

    February 25, 2013 at 7:15 AM -

    @ Alia, I read your post to the beat. That was AWESOME!

    @ Sean, great ideas for snacking.

    @ Sean, Ruth, Marcus – your take on frozen veggies? Frozen vs. fresh. Obviously, fresh is better for same day/next day use.

    1. Marcus says:

      February 25, 2013 at 7:51 AM -

      @Amanda — that exact question is answered in the handout you were given Saturday. You DID read it, didn’t you? 😉

  • Jon says:

    February 25, 2013 at 8:45 AM -

    It is about 7.5 hours until my nutritional baptism, but I just realized I forgot to schedule my bloodletting. Do we have any further information on how we go about getting the blood panels? Will there be a representative at the gym? If not, no worries. However, I am also unable to find the panels that were presented on the accesa website. I do apologize if I completely missed the boat on this. Please bear with my incompetence and point me in the right direction. I blame gluten (Dairy loves me too much to hurt me this way.)

    1. Marcus says:

      February 25, 2013 at 10:19 AM -

      @Jon — there was a problem getting a person out to draw blood today. Matt (Datenite) said he will have someone on site this Saturday, from 9am to 11am, to draw blood for those interested. If that day/time is not convenient, he said you can also use any of the LabCorp affiliated sites.

  • Amanda says:

    February 25, 2013 at 6:02 PM -

    @ Marcus – ran out of space in my bags to DC. Yes, I pulled off packing two suits and a purse in the carry-on with a laptop as the second carry-on.

    I’ll own it – Haven’t gotten there between Saturday afternoon and my 7am Sunday departure. As for my trip, I know enough to eat Chipotle, tons of Chipotle, on the road. :)

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