The Importance of Nutrient Timing in Athletic Performance

by Bridgette Leeson |   Date Released : 19 Dec 2013
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Bridgette Leeson

About the author: Bridgette Leeson

As a Registered Holistic Nutritionist, Raw Food Chef, and Vega Education Team Member, Bridgette believes that what we eat has a huge impact on our quality of life. She is passionate about the benefits of plant-based nutrition and making being healthy and active fun. She takes that desire to have fun to the street, participating in social runs (such as the Color Run) in cities across North America. Bridgette is currently working towards becoming a Certified Group Fitness Instructor.

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Comments (2)

Leeson, Bridgette | 21 Feb 2014, 01:01 AM

Absolutely, Brook! 20-30 minute pre-workout your clients will want a light carbohydrate-based snack, such as a piece of fruit. Something that is easy to digest so that the carbohydrates are easily accessible to use as fuel.
Post-workout they could most certainly have a higher glycemic index fruit (such as the grapefruit you recommended) for more immediate glycogen replenishment. As long as it is consumed within 20 minute of their workout and ideally in a ratio of 4:1 carbohydrates to protein. Depending on their body and training regimen the amount of nut butter could also be reduced.
Thank you again,
Bridgette

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Bentley, Brook | 06 Feb 2014, 12:16 PM

A good pre-workout snack should limit fibrous CHO because it can cause stomach discomfort and gas during a training session. As far as the immediate post workout food goes, I think that you want to decrease the amount of fat (1/4 c nut butter) you eat and increase the amount of lean protein. In addition, wouldn't a higher glycemic CHO such as grapefruit (or the apple as mentioned) be a better fit than the lower glycemic counterparts (berries) for quicker muscle recovery?

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