Weith Loss Plan - Diet

Weight Loss Plan - Pre - Post Workout Eating

Whether I am planning to take an aerobics class or strength training, my pre-workout diet is key to getting the most out of the session and my weight loss plan.

My aerobic and strength training diet has 2 parts - Pre-Workout and Post-Workout.

Pre-Workout starts 3 hours before my session.

Three Hours before session:

I choose foods that contain a majority of complex carbohydrates, moderate amounts of protein, and low amounts of fat. Foods high in fat, protein and fiber take longer to break down than other foods. Low Glicemic Index foods are good for the pre-event meal because they break down slower and providing a slow sustained release of glucose during exercise maintaining blood sugar levels for a longer period of time.

Pre-Workout foods should contain 90 to 200 grams of carbohydrates. Carbs are foods that can be converted to energy for the body the the most quickly. Carb types vary from complex carbohydrates (vegetables, fruits, and starches), containing fiber to simple sugars (juice, desserts, and sweets).


Pre-Workout Hydration – I take in 16 to 24 ounces of sports drink/water one to two hours prior to your competition. Proper hydration will keep your body cells functioning at their peak. Dehydration can lower ability to perform, severe dehydration can result in the organs shutting down. Competitors or those engaged in exercise are already dehydrated by the time they feel thirsty. fluid replacement should begin before feeling thirsty. Drinking water a few minutes prior to working out and continuing to drink during the exercise will help maintain blood glucose levels. Intake four to eight ounces of fluid immediately before starting the exercise. If you are within 2 to 3 hours of a competition eat a snack or decrease the size of your planned meal.


Pre-Workout Meals - Should be primarily high in carbohydrates. Carb loading is necessary if you are engaging in nonstop workouts for more than 90 minutes. Carb loading is performance enhancing in marathons, hiking, biking, or other constant workouts.


Post-Workout Meals – This meal is critical. The post-event meal provides the nutrients to recover from working out and replenish the energy lost from training. After working out your metabolism is racing and can use more nutrients at once and not store it as fat. The post-event should be your largest meal.


Eating to get the most out of a workout requires planning. For any person, planning the pre-Workout , post-Workout , food and fluid intake is vital to reach peak performance and get the most out of your weight loss plan.