Sup with Supplements

“People likely can get the nutrients needed to prepare for a workout from following daily dietary guidelines, said registered dietitian nutritionist Shanthi Appelo. Pre-workout meals should include easily digestible carbohydrates, and post-workout nutrition should include carbs and protein to replenish muscles, Appelo said.”- Knoxville News Sentinel (5/13/19)

I frequently get asked what supplements I take, and my answer is very brief: I drink protein shakes. That’s it. 😊 Say whaaattt? Yep. The biggest shock is that I do not take pre-workout. Food is my fuel, and that’s enough! My favorite pre-workout fuel is fruit. Fruit contains the “easily digestible carbohydrates” referenced above, coupled with valuable micronutrients that are not offered by pre-workout supplements. If consuming a pre-workout snack/meal within 30-60 minutes of my workout, I use fruit as my primary energy source (targeting a total of 25-50g of carbohydrates, depending on the intensity level and duration of my planned workout). If this snack/meal falls more than 1 hour in advance of the workout, I typically rely on complex carbs as my primary fuel source. When I say “complex carbs”, I’m referring to foods such as brown rice, quinoa, whole wheat bread/pasta, sweet potatoes, etc. These are digested more slowly than the carbohydrates found in fruits, and thus need to be consumed with enough time to be properly digested prior to the workout (in order to effectively be used as fuel). Pre-workout carbohydrates are important for topping off glycogen stores (glycogen = storage form of carbohydrates) + preventing hunger during a workout (a motive which often drives me to pair my pre-workout carbs with a bit of protein, as I have the appetite of a Viking….seriously).

Without a doubt, proper post-workout fueling is an excellent way to maximize the benefits of any workout. Post-workout fuel should consist of ~20g of protein + two to three times this amount of easily digestible carbohydrates (again, depending on the intensity and duration of my workout + body composition goals). While you may be familiar with the concept of post-workout protein, the idea of post-workout carbs might be more foreign. Post-workout carbohydrates are important for a number of reason: 1. They replenish stores of energy burned during your workout. 2. They cause a release of insulin – a  hormone which acts as a key for opening your muscle cells, preparing them to uptake your post-workout protein.

Downsides of supplements include the fact that they are not regulated by FDA, they can be expensive (especially since they are purchased in ADDITION to your daily food intake, rather than using your daily food supply as your pre-workout), and they are not always readily available. Before taking measures as drastic as most supplements, take a good look at your dietary habits + sleep patterns to evaluate any chances that can be made to better optimizing your fueling + energy levels.

…stuck on the first comment that I do drink protein shakes, because you’re not sure where to start with selecting a product best fit for you? Please feel free to reach out. I will be happy to offer some of my top recommendations! In the meantime, I’ll give you a hint- most of the protein powder-related products I recommend are listed on the “My Favorite Products” page of my website. 😊