Many people are diligent about making sure that they get enough protein before and after their workout. However, protein is not the only supplement that you need. There are other pre-workout and post-workout supplements that you will need to include in your diet.
Carbohydrates
Pre and Post-Workout
You will have to replenish your body with carbohydrates after you exercise. Carbohydrates are one of the body’s sources of fuel. If you exercise for more than one hour, then you will need to consume even more carbohydrates.
The body stores carbohydrates as glycogen. If you do not have enough glycogen in your body, then you will suffer from fatigue.
It is not a good idea for you to eat a large plate of pasta before you work out. It is better for you to consume a sports drink or amino focus supplement. You will need to take in 3.2 to 4.5 grams of carbohydrates for every kilogram that you weigh.
Caffeine
Pre-Workout
If you consume caffeine before you work out, then it will be easier for you to complete it. There was a study done by the American College of Sports Medicine that showed that people who consumed caffeine one hour were able to increase their speed while running or cycling.
However, you want to be mindful of the amount of caffeine that you are consuming. Too much of it can cause you to feel nauseous, nervous, and jittery.
You may have to learn through trial and error how much caffeine you need to consume. Experts recommend that you consume less than 400 milligrams of caffeine per day. Keep in mind that one cup of coffee has about 200 milligrams of caffeine.
Vitamin C
Pre and Post-Workout
Vitamin C is often used by people who want to boost their immune system. However, vitamin C has many other uses. It helps the body deal with stress while doing the Whole30 elimination diet. A strenuous workout routine is one of the things that can put stress on your body.
Vitamin can also reduce a person’s chance of developing the cold or flu. Men need to get at least 90 milligrams of vitamin C per day. Women need to get at least 75 milligrams of vitamin C per day. However, you do not want to have more than 2,000 milligrams per day.
Vitamin B6 and Vitamin B12
Pre and Post-Workout
It is relatively uncommon for people to be deficient in vitamin B12. However, many people are deficient in the B complex. Studies have shown that these nutrients are likely to be depleted when someone is under an intense amount of stress.
You need at least 1.3 milligrams of vitamin B6 per day, but you do not want to consume more than 100 grams. You will need at least 2.4 milligrams of vitamin B12.
Tart Juice
Post-Workout
Tart juice can reduce inflammation and treat muscle damage. There was a 2010 study done that involved marathoners who were asked to drink tart juice. The results showed that the marathoners who drink tart juice after running recovered more quickly and had less inflammation.
The phytochemicals in tart juice help reduce inflammation. Drinking 20 ounces of tart juice is the equivalent to eating 45 cherries.
I have been a professional content writer since 2011.
