We get a lot of questions about what to do before and after a workout to maximize the specific results our clients are looking for. While we create nutrition and supplement plans unique to each client, there are some pretty good guidelines to follow.
You should be prepping for exercise 15 minutes before, and recovery within 30 minutes after. What that looks like for you specifically will depend on if you will be doing and what your fitness goals are.
For those of you looking for weight loss stick with 6 ounces of a carbohydrate drink (like Gatorade) both before and after your cardio workouts (Pro Tip: Make your own by mixing 1 Tbsp. Honey and ½ tsp Salt and a squirt of lemon juice into 6 ounces of water). When you do your resistance workouts, drink 6 ounces of a carbohydrate drink before. Afterward, go for 1 Tbsp. of Almond butter or a small handful of nuts.
If you want to maintain, or gain, have a few pieces of dark chocolate before your cardio, and when you’re done grab a protein shake or 1 Tbsp. of almond butter. Before resistance exercise, you can have a few pieces of dark chocolate or 1 Tbsp. of almond butter, after 2Tsbp. almond butter or a protein shake, or 2 hardboiled eggs.
Here is a handy guide to help you maximize your results.
Andrew Adams, BS, NSCA-CSCS
Coach | Trainer
Certified Strength and Conditioning Specialist
Learn more about Andy and training with him here
