Workout Diet Guidelines for Men: Proper Food Choices Before and Post Exercise for Optimal Training Results

Optimal Nutrition for Men's Post-Workout Recovery

Staying well-nourished before and after exercise is crucial for achieving optimal performance and recovery. Here are some guidelines for men, based on advice from registered dietitian Brea Lofton and professional nutritionist Alexander Leritz.

Pre-Workout Meals

A turkey sandwich on whole-grain bread or a banana with a whey protein shake can provide the necessary energy and support muscle preservation before exercise. Men, due to their higher lean muscle mass and glycogen demands, should aim for 20g of protein and 40g to 60g of carbohydrates around 30 to 60 minutes before exercise. However, it's worth avoiding high-fibre foods like beans or cruciferous vegetables, such as broccoli and kale, as they may lead to bloating or discomfort if eaten too close to a workout. Similarly, it's best to avoid high-fat, slow-digesting meals before training, as they delay gastric emptying and may cause nausea.

Post-Workout Nutrition

The post-workout nutrient intake window for men after resistance training is ideally within 0 to 60 minutes, focusing on utilizing the anabolic window. A balanced post-workout meal might be grilled chicken with brown rice and sautéed vegetables, or a whey protein shake with a banana and a small handful of trail mix. This combination helps to replenish glycogen (energy) stores and initiate muscle repair. Brea Lofton recommends that post-exercise, men should aim for 20g to 30g of protein and 50g to 60g of carbohydrates, especially after resistance training. For men over 50, post-workout protein should be rich in leucine, found in eggs, whey, and dairy, to help combat age-related muscle loss.

Hydration

Hydration is just as important as what and when you eat. Athletes should consume approximately 500ml of water about 30 to 60 minutes prior to training, especially in warm conditions or during the warmer seasons of the year.

Timing is Key

Proper nutrient timing is often overlooked in relation to performance and recovery. To aid in rebuilding and recovery, it's best for men to eat sooner rather than later after exercise. Brea Lofton advises steering clear of foods that can impair performance and recovery, especially if consumed at the wrong time. Eating large, protein-rich meals or drinks before exercise can slow digestion, causing sluggishness and nausea. After training, consuming high-sugar snacks without any protein may spike blood sugar levels without supporting muscle recovery.

In conclusion, a well-balanced diet, proper hydration, and careful timing of meals can significantly improve men's performance and recovery after exercise.

Workout Diet Guidelines for Men: Proper Food Choices Before and Post Exercise for Optimal Training Results