Beginners Guide to Workout Nutrition

When you're starting out with strength training, you begin putting your body through a whole new set of challenges in order to reshape and change it. In order for your body to fully meet the demands you're placing on it, you need to supply it with the right nutrition, and that means making some modifications to your diet. Many beginners are overwhelmed at the prospect of altering their diets, but it really can be simple when you know what nutrients you need to increase.

Pre-Workout Nutrition

Before you hit the gym, feed your body the following nutrients to improve your endurance and ensure that you can give it your all rep after rep:

Carbohydrates
Complex carbohydrates like whole grains and sweet potatoes are beneficial prior to a workout because they provide a quick energy source.

Fast-absorbing Protein
Protein powders that become rapidly absorbed and are utilized by the body quickly like whey protein supply the amino acids needed to support energy levels during workouts.

Creatine Monohydrate
If your goal is to build mass, taking a creatine monohydrate supplement prior to your workout will give you more of the nutrient that is used to supply energy to the muscles. Most experts recommend 2 to 5 grams of creatine before each training session.

Beta alanine
This amino acid can reduce the amount of energy expended by the muscles during reps, so that you grow fatigued at a slower pace.

Mid-Workout Nutrition

Stay energized through your workout with:

Amino acids
Branched-chain amino acids can assist during long, grueling workouts and help to keep your body from burning muscle in place of fat.

Electrolytes
Sweating causes you to lose water and vital salts, which can make you deficient of calcium, chloride, magnesium, phosphorous and potassium.

Electrolyte drinks and supplements can replenish all of these important nutrients mid-workout.

Post-Workout Nutrition

Help your body recover after exercise and support muscle growth with:

Protein
Without protein, your body can't build new muscle tissue, so it's important that you consume protein post-workout. Most studies show that the best approach is to use more than one type of protein to give your body the benefits of both fast and slow-acting nutrients like whey and casein protein, respectively.

Branched-chain amino acids
If you're following a low calorie diet to lose weight and working out, treating your body to as many as 10 grams of branched-chain amino acids can help you quickly replenish energy levels in the muscle tissue.

Fast Carbs
While not mandatory following a workout, if you're feeling wiped out and unable to function, a fast-acting carbohydrate or glycogen support supplement can help you restore your energy levels and get back to the activities of your day.

If you find yourself struggling to get all of the nutrients that you need through your basic diet alone, Sportsfuel Supplements has dietary supplements that can help you bridge the diet gap and support your body before, during and after your workouts.