Aaron Gilbert. Photo by William Lange

By Aaron Gilbert

Sidebar
BCAAs: Branched Chain Amino Acids come in liquid, powder or pill form. Aim for 10-15 g per hour of training.

P+C DRINK: In some cases you’ll want to use a protein + carbohydrate (P+C) drink during exercise. For every hour of training, you’ll have: 15g protein (1/2 scoop protein powder) + 30-45 g carbs (2 cups juice or sports drink)

Try to select products that contain no sugar, salt, yeast, wheat, gluten, corn, soy, preservatives, artificial colors or flavors.

In my last article, we focused on how optimized nutrition can help you recover faster from injury. Let’s now take a look at how nutrition and select supplements can be optimized to assist with getting more out of your training sessions.

With the overabundance of information available on optimal nutrition and supplementation, it’s easy to suffer from paralysis by analysis. Let’s make it simpler. Here’s what to eat before, during and after exercise broken down by body type and goal.

I’M AN ECTOMORPH
I’m generally lean, with a smaller frame and thinner limbs. I have a fast metabolism and tolerate carbs well. I’m usually trying to gain muscle or support my endurance exercise.

WHEN TO EAT

Before Exercise
Eat “ectomorph meal” 1-2 hours before activity.

During Exercise
For weight gain: 1 P+C drink
For endurance support: 1 P+C drink
For fat loss: BCAAs or water
For maintenance: BCAAs or water

After Exercise
Eat “ectomorph meal” 1-2 hours after activity

THE ECTOMORPH MEAL (use your hand to measure)

Men
2 palms of protein-dense foods (e.g. chicken, fish)
2 fists of vegetables (e.g. broccoli, kale, spinach)
3 cupped handfuls of carb-dense foods (e.g. fruits, root vegetables)
1 Thumb of fat-dense foods (e.g. nuts, coconut oil)

Women
1 palm of protein dense foods
1 fist of vegetables
2 cupped handfuls of carb dense foods
½ thumb of fat-dense foods

I’M A MESOMORPH
I’m generally athletic looking with a medium-sized frame. I seem to gain muscle and stay lean easily. I’m usually trying to optimize my physique or boost my sports performance.

WHEN TO EAT

Before Exercise
Eat “mesomorph meal” 1-2 hours before activity.

During Exercise
For weight gain: 1 P+C drink or BCAAs
For endurance support: 1 P+C drink
For fat loss: BCAAs or water
For maintenance: BCAAs or water

After Exercise
Eat “mesomorph meal” 1-2 hours after activity

THE MESOMORPH MEAL (use your hand to measure)

Men
2 palms of protein-dense foods
2 fists of vegetables
2 cupped handfuls of carb-dense foods
2 thumbs of fat-dense foods

Women
1 palm of protein-dense foods
1 fist of vegetables
1 cupped handful of carb-dense foods
1 thumb of fat-dense foods

I’M AN ENDOMORPH
I generally have a large frame and am heavier than most. I have a slower metabolism and don’t tolerate carbs as well. I’m usually trying to lose fat or support my strength.

WHEN TO EAT

Before Exercise
Eat “endomorph meal” 1-2 hours before activity.

During Exercise
For weight gain: BCAAs or water
For endurance support: BCAAs or water
For fat loss: BCAAs or water
For maintenance: BCAAs or water

After Exercise
Eat “endomorph meal” 1-2 hours after activity.

THE ENDOMORPH MEAL (use your hand to measure)

Men
2 palms of protein-dense foods
2 fists of vegetables
1 cupped handful of carb-dense foods
3 thumbs of fat-dense foods

Women
1 palm of protein dense foods
1 fist of vegetables
½ cupped handful of carb-dense foods
2 thumb of fat-dense foods

Aaron Gilbert, CSCS, is the owner of Longevity Athletics.

520-261-4661
Aaron@LongevityAthletics.com


This column appears in the November issue of InMaricopa.

NO COMMENTS

Leave a Reply