If you’ve made it to the “Tuesday Table” at the SRC, Tuesdays (obviously) from 4:00-7:00 p.m., you’ve probably been given some protein shakes, whey protein powder and other free goodies. But when do you use these? Before or after exercising? How do you fuel up for a workout and how do you help your muscles recover?
Ms. Mary Ellen Bingham, MS, RD, CSSD, head sports nutritionist at UNC, recommends “book-ending”. This means you eat something small both before and after your workout. To fuel up and in order to have enough energy to get through your time at the gym, eat within about an hour prior to exercising. Then, eat again within 30 minutes – don’t wait until lunch or dinner time to eat. These don’t have to be complete meals, but more so, snacks.
Check out the image below on nutrient timing that Ms. Bingham created. (Click for larger image).
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