Lose Weight and Build Muscle with In-Home Personal Training in Omaha, NE

How to WIN with Nutrition!

Every Sunday do this…. set aside 3 hours or so on Sundays to prepare for the week ahead:

1. Write out your menus,
2. Do your grocery shopping,
3. Prepare your meals.

If Sunday is a bad day choose a different one. It doesn’t matter as long as you choose a day and stick with it!

First, on your designated day, sit down and come up with your menu for the week. It should only take a few minutes to lay out 7 different breakfast meals, 7 different lunch meals, 7 different dinner meals, and 2-3 additional snack meals for each day. And these meals do not all need to be different. I often just plan to eat the same breakfast, the same lunch, etc., for each day, and I’ll only switch it up only on a weekly basis. Some like to do it more often, and that’s fine. I find it easier to simplify things.

Next, once the menu is laid out, add up exactly how much of each food you’ll need over the 7 days and go pick those foods up at the grocery store.

Finally, once you’ve got all those groceries home, it’s time to start cooking for the week. Some people choose to prepare all their meals for the week on Sundays (excluding shakes). Others prefer to figure out which meals will be easy to cook just prior to meal time and save them for later, preparing only the meals that will need to be eaten during work hours or during busy times of the day when food prep becomes difficult.

For example, some people can easily prepare breakfast meals and dinner meals on demand by setting aside a few minutes each day for meal preparation.

Others have a significant other who can prepare these meals for them. Either way, these meals can probably wait until they are needed. However the lunches, 2-3 daytime snacks, and workout shakes usually present a problem for the unprepared so they should be made in advance. Sunday is a good time for most to do this preparation.

So, if it suits your lifestyle, use Sundays to prepare to get these meals ready for the week. Cook all the meat, chop all the vegetables, measure out all the yogurt and/or cottage cheese, and make dry mixes for each shake. Have them ready and set aside so that you can grab them in the morning and bring them with you regardless of what your busy schedule has in store for you.

If you have any other questions or comments about this topic, please feel free to contact me at 402.880.3909 or email me anytime at alex@thefinalrep.com!

What you Neet to Know about Workout and Post-Workout Nutrition

What is Workout and Post-Workout Nutrition?

Workout nutrition has been an intriguing topic lately and rightfully so. Numerous studies have taken place examining everything from the composition of the carbohydrate, to the exact amino acid combination. And newer studies continue to reveal effective workout nutrition strategies for athletes and recreational exercisers of all types. There are plenty of advertisements on this too. Have you seen the Gatorade commercials?

When looking at the broad topic of “workout nutrition,” one has to understand what the ultimate goal is. Exercisers are usually trying to accomplish three things:

1) Energy replacement (glycogen replenishment)
2) A decrease in protein breakdown
3) An increase in protein synthesis

In other words, exercisers want to replenish their energy stores and increase muscle size and/or muscle quality. And in doing so, they want to increase performance and/or improve their appearance.

Proposed Benefits of Workout Nutrition:

- Improved recovery
- Less muscle soreness
- Increased ability to build muscle
- Improved immune function
- Improved bone mass
- Improved fat burning

Why are workout and post-workout nutrition so important?

Muscle protein synthesis is increased (or unchanged) after resistance workouts, but not as much as protein breakdown. The relationship between rate of muscle protein synthesis and muscle protein breakdown represents the metabolic basis for muscle growth. I know I know, it's "sciency" sounding

Muscle growth occurs when a positive protein balance can be achieved during recovery (Post - Workout). Some of my long distance running clients gets tired of me harping on them about getting enough protein/food. It is especially difficult for them (endurance athletes) to add muscle since protein synthesis drops and protein breakdown goes up.

But not all is lost -- this trend can be reversed, if protein synthesis is stimulated and protein breakdown is suppressed when you consume the right type of nutrients right after exercise.

It seems like every trainer/coach out there has the same line when coming to nutrition “EAT MORE PROTEIN”. However, protein is not the only concern. During workouts, stored carbohydrates can be substantially depleted. So, it is important to give our body the raw materials through eating food/supplements during the workout and post – workout to foster the best metabolic environment we desire. When choosing carbohydrates, keep in mind that glucose is absorbed faster than fructose, and solutions high in fructose have been linked to gastrointestinal distress, greater fatigue, and higher cortisol levels.

What You Should Know

A main factor that can influence the amino acid/glucose delivery and transport is availability. The blood flow to muscle during and after exercise is very high. Therefore, providing an amino acid/glucose packed blood supply during and after exercise, the rate of protein synthesis goes up.

Some refer to this workout and post-workout phenomenon as “the window of opportunity”. To take advantage of this window, you could eat a whole food meal directly after exercise. However, as whole food is slower digesting, you might want to consider recovery drink/bars that contain rapidly digesting carbohydrates (e.g., maltodextrin, dextrose, glucose, etc) and proteins (e.g., protein hydrolysates or isolates).

Consuming nutrients especially in liquid form can result in rapid digestion and absorption, plus, liquids are usually tolerated better during/workouts.

Summary and Recommendations

As a baseline, start by ingesting 30g carbohydrate and 15g protein (in 500ml water) per hour of workout time. This means if you’re working out for one total hour, you’re sipping your 30g carbohydrate and 15g protein drink during that hour. And if you’re working out for two hours, you’re sipping your first 30g carbohydrate and 15g protein drink during the first hour and your second 30g carbohydrate and 15g protein drink during the second hour. Once your workout is done, have a whole food meal within an hour or two of the workout.

See Also:

If you want to know more about optimal nutrition, I encourage you to check out the comprehensive Precision Nutrition program. This program is my recommendation for the top practical nutrition resource on the market today.