**Side note: For this article, I will use the term 'workout(s)' to mean 'performance training workouts that last no longer than 1 hour' (but many of the same principles can be used for practices and even games). Another article will be written later that will be more specific to nutrient timing around different sporting events and practices.
Fuel for the Workout (Pre-workout) (30-35 min)
Without going into too much detail (remember, there are large books written on this subject and I'm trying to sum it up in less than a page!), I want to say that your pre-workout consumption should be limited to carbohydrates, but may contain some protein. Recent studies in the International Journal of Sports Nutrition (IJSN) showed that there was no realized advantage of adding protein to a pre-workout shake. I recommend having a carbohydrate (CHO) drink or water (depending on the timing of your last meal) within 30-45 min. of your workout. Typically .8-1.2 grams of CHO per kilogram of bodyweight is a suitable range for consumption. No matter what intensity the workout, the body still uses sugar (glycogen) stored in both the muscles and liver as its first fuel source. If there is insufficient levels of sugar stores in the body, it will break down whatever is available and convert it into sugar for fuel. Often, with lean athletes, the body will break down muscle tissue for fuel-this is NOT desirable. So, make sure you have some CHOs in your system. A good drink source that I've found (that is reasonably priced) is Carbo Force by American Bodybuilding. It is high in CHO content, but not in sugars, so it won't have any detrimental effect to your workout. This drink contains enough CHO that you can consume about half of the drink before your workout and still have half left for your post workout CHOs.
Hydrate for Performance (during the workout)
Research has shown that the best source of hydration during a workout is water. If energy is an issue, it is OK to consume a light CHO beverage such as sipping on Carbo Force, or a little watered down fruit juice. If you would like to start preparing the body to rebuild and repair muscle tissue after your workout, you may want to try a water beverage infused with branched chain amino acids (BCAA's). An example of this is Aqua Force by American Bodybuilding, and I'm sure there are a few additional products on the market that are similar. Preferably though, as a result of current research, you should stick with water or BCAA infused water during your workout.
Ingredients to Repair, Rebuild, Regenerate (Post-workout) (30 min)
After your workout, it is imperative to begin by replacing the fuel sources that you depleted. This would mean you need to replace the sugars in your system. A medium-to-quick absorbing CHO would be optimal here. Examples would be Gatorade, Accelerade, or the remainder of your Carbo Force. It is also important to consume proteins to supply the body with the necessary amino acids to begin to repair the muscle tissue that was broken down during your workout. Proteins that I have found work very well are Muscle Milk (by Cytosport), and Pure Pro (by American Bodybuilding. (There are many proteins on the market, but many of them have 'cheaper' forms of protein that aren't optimal for muscle tissue repair. If you have a question about a specific product, let me know)).You have a 'window' of 30 minutes to get the CHOs and proteins supplied to your system. If you wait too long, your body will first find another way to replace the sugars (by breaking down other tissues), then it may even neglect to fully repair and rebuild the damaged muscle tissue. Many expert sports nutritionists also recommend consuming a well balanced meal within 1.5 hours after your workout. This further enhances the recovery stage and helps ensure the body has the necessary nutrients to adapt and repair itself.
The bottom line is that in order to get the most out of your workouts, in addition to eating a well balanced diet throughout the day, you need to plan to consume CHOs and proteins around your workout schedule, followed by a nutrient rich balanced meal.
