Nutrition and Wellness

Pre-Workout Nutrition: EP Functional Health and Wellness Clinic

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Providing the body with adequate hydration and nutrition at the right time can maximize performance abilities, endurance, and muscle repair and restoration. Eating the right foods at the right time will fuel the body to support intense exercises. That means plenty of energy for cardiovascular and strength training. The optimal combination of pre-workout nutrition depends on the type of workout and how long it takes for the body to absorb the nutrients to get moving. Injury Medical Chiropractic and Functional Medicine Clinic can develop a fitness and nutritional plan customized to the individual’s needs and health goals.

Pre-Workout Nutrition

The three main macronutrients are carbohydrates, proteins, and fats when preparing pre-workout meals and snacks. Ratios are based on the specific needs of the workout. For example, going for a one-mile jog or a light aerobics class requires different amounts for different purposes. The longer and more intense the exercise, the more food is needed. Individuals may only need to modify or adjust their eating habits slightly for light workouts. Their roles vary:

  • Carbohydrates
  • Fats
  • Proteins

Each has a different role in supplying fuel for powering through physical activity.

Carbohydrates

  • Carbs are an important fuel for exercise.
  • Carbs can be found in grains, fruits, vegetables, and dairy products.
  • These are the easiest energy foods for the body to turn into glucose.
  • Glucose is stored in the muscles as glycogen.
  • Without enough carbohydrates, the body will be depleted of energy and become exhausted.

Proteins

  • This macronutrient is found in poultry, eggs, fish, and nuts.
  • Takes longer for the body to digest.
  • Protein helps the body feel full.
  • The body uses various nutrients to repair and build muscles.
  • Getting protein throughout the day can help with recovery after a workout.

Fats

  • The body burns fat for longer low to moderate-intensity workouts, such as a long run or bicycle ride.
  • However, fat takes more effort and time for the body to digest.
  • So, eating healthy fats is not the best right before exercise.

Pre-Workout Nutrition Guidelines

The exact mix of foods/nutrients ideal for the workout depends on when the individual can eat in relation to the time of the activity and intensity of the exercise.

Two to Four Hours Before Exercising

  • Have a meal containing a mix of carbohydrates, fats, and protein.
  • Oatmeal with fruit and nuts, a turkey sandwich with vegetables and some fruit, or a chicken and rice bowl with vegetables and avocado.

One to Two Hours Before Exercising

  • A light meal or snack.
  • Cereal with low-fat milk, peanut butter with crackers, or a fruit smoothie.
  • Avoid foods high in fiber and fat because they take longer to digest and can lead to digestion/stomach issues during exercise.

Before Morning Exercise

  • Going to the gym or out for a run first thing in the morning, something small, like a banana or granola bar.
  • For individuals that can’t eat early, don’t force yourself.
  • Have an extra portion at dinner or a snack before bed to have enough fuel for the morning.

During Workout

  • Have easy-to-digest carbs if the exercise session lasts more than an hour.
  • A banana or pretzels.
  • Sports drink during the workout contains electrolytes and minerals like sodium, magnesium, and potassium that assist in regulating functions like muscle contractions lost as the body sweats.

Hydration

  • Liquids are lost when the body sweats. Sipping water before, during, and after the workout is important.
  • Even a small dip in hydration levels can lower exercise performance and lessen mental sharpness.
  • Drinking two to three cups of water two to three hours before exercise is recommended.
  • During the workout, you should get at least a half to a full cup of water every 15 to 20 minutes.
  • After the workout, replenish hydration levels with two to three more cups.

Pre-Workouts


References

Jensen, Jørgen, et al. “The role of skeletal muscle glycogen breakdown for regulation of insulin sensitivity by exercise.” Frontiers in physiology vol. 2 112. 30 Dec. 2011, doi:10.3389/Phys.2011.00112

Jeukendrup, Asker. “A step towards personalized sports nutrition: carbohydrate intake during exercise.” Sports medicine (Auckland, N.Z.) vol. 44 Suppl 1, Suppl 1 (2014): S25-33. doi:10.1007/s40279-014-0148-z

Lowery, Lonnie M. “Dietary fat and sports nutrition: a primer.” Journal of sports science & Medicine vol. 3,3 106-17. 1 Sep. 2004

Ormsbee, Michael J et al. “Pre-exercise nutrition: the role of macronutrients, modified starches, and supplements on metabolism and endurance performance.” Nutrients vol. 6,5 1782-808. 29 Apr. 2014, doi:10.3390/nu6051782

Rothschild, Jeffrey A et al. “What Should I Eat Before Exercise? Pre-Exercise Nutrition and the Response to Endurance Exercise: Current Prospective and Future Directions.” Nutrients vol. 12,11 3473. 12 Nov. 2020, doi:10.3390/nu12113473

Shirreffs, Susan M. “The importance of good hydration for work and exercise performance.” Nutrition Reviews vol. 63,6 Pt 2 (2005): S14-21. doi:10.1111/j.1753-4887.2005.tb00149.x

Professional Scope of Practice *

The information herein on "Pre-Workout Nutrition: EP Functional Health and Wellness Clinic" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.

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Our information scope is limited to Chiropractic, musculoskeletal, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.

We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.

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Dr. Alex Jimenez DC, MSACP, RN*, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

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Specialties: Stopping the PAIN! We Specialize in Treating Severe Sciatica, Neck-Back Pain, Whiplash, Headaches, Knee Injuries, Sports Injuries, Dizziness, Poor Sleep, Arthritis. We use advanced proven therapies focused on optimal Mobility, Posture Control, Deep Health Instruction, Integrative & Functional Medicine, Functional Fitness, Chronic Degenerative Disorder Treatment Protocols, and Structural Conditioning. We also integrate Wellness Nutrition, Wellness Detoxification Protocols and Functional Medicine for chronic musculoskeletal disorders. We use effective "Patient Focused Diet Plans", Specialized Chiropractic Techniques, Mobility-Agility Training, Cross-Fit Protocols, and the Premier "PUSH Functional Fitness System" to treat patients suffering from various injuries and health problems. Ultimately, I am here to serve my patients and community as a Chiropractor passionately restoring functional life and facilitating living through increased mobility. Purpose & Passions: I am a Doctor of Chiropractic specializing in progressive cutting-edge therapies and functional rehabilitation procedures focused on clinical physiology, total health, functional strength training, functional medicine, and complete conditioning. We focus on restoring normal body functions after neck, back, spinal and soft tissue injuries. We use Specialized Chiropractic Protocols, Wellness Programs, Functional & Integrative Nutrition, Agility & Mobility Fitness Training and Cross-Fit Rehabilitation Systems for all ages. As an extension to dynamic rehabilitation, we too offer our patients, disabled veterans, athletes, young and elder a diverse portfolio of strength equipment, high-performance exercises and advanced agility treatment options. We have teamed up with the cities' premier doctors, therapist and trainers in order to provide high-level competitive athletes the options to push themselves to their highest abilities within our facilities. We've been blessed to use our methods with thousands of El Pasoans over the last 3 decades allowing us to restore our patients' health and fitness while implementing researched non-surgical methods and functional wellness programs. Our programs are natural and use the body's ability to achieve specific measured goals, rather than introducing harmful chemicals, controversial hormone replacement, un-wanted surgeries, or addictive drugs. We want you to live a functional life that is fulfilled with more energy, a positive attitude, better sleep, and less pain. Our goal is to ultimately empower our patients to maintain the healthiest way of living. With a bit of work, we can achieve optimal health together, no matter the age, ability or disability.

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