One of the questions I get a lot is what should I be taking pre workout and post workout to get the most out of my workouts and that will help me the most during the fall. I am not a big supplement guy for pre or post workout. I feel if you are eating a well balanced diet you should be getting the nutrients you need for your workouts.

Fueling before a workout is key your body is a machine and it needs energy to run. You don’t necessarily need to eat full meal just a light snack. Not only does the body need to be fueled it needs to be hydrated. Making sure you are taking in enough fluids. To make sure you avoid dehydration and cramping.

How much to eat depends on the frequency, intensity, and duration of your workout, among other factors. If you have an hour or less before your workout, a general guideline is to have about 1 gram of carbohydrate for every kilogram of your body weight (divide pounds by 2.2 to determine weight in kilograms). Some fuel is better than no fuel at all. Even if you only ate a banana, its carbs will help. The important thing is to start somewhere and progress to optimal levels of pre-workout nutrition.

Individuals involved in strength training will need to increase their protein supplementation. The latest study from the International Journal of Sports Nutrition says that people involved in strength training should get 1.6 – 1.7 grams protein per kilogram (2.2 pounds) of bodyweight per day. That is .7 grams per pound. Therefore, a 200 lb man (200 * .7) would need 140 grams of protein. Slightly less than the first formula.

As an estimate we figure that you should consume between .7 – .9 grams of protein per pound of body weight. These number vary based on the amount of body fat you have. Women have higher body fat than men, so they should be on the lower end of the scale. Here are some examples:

150 pounds = 105 – 135 grams of protein a day
160 pounds = 112 – 144 grams of protein a day
170 pounds = 119 – 153 grams of protein a day
180 pounds = 126 – 162 grams of protein a day
190 pounds = 133 – 171 grams of protein a day
200 pounds = 140 – 180 grams of protein a day
220 pounds = 154 – 198 grams of protein a day
240 pounds = 168 – 216 grams of protein a day
260 pounds = 182 – 234 grams of protein a day

Post workout is just as important as pre workout when it comes to fueling the body. If you have just destroyed your body you will need to help the body with the recovery process. The product that I recommend most to my patients and athletes is chocolate milk.

So from my stand point I would recommend a recovery beverage and plenty of fluids to get the most out of your workouts.