![]() ![]() “Most people reading this article don’t need to worry about what they’re doing pre-workout if in the sense of a very specific strategy or type of meal in a very narrow bandwidth of time prior to a session,” adds Dr Bannock. He recommends one-to-three grams of carbohydrates for every kilogram of bodyweight, “So, if you’re an 80kg runner you are looking at 80 grams of carbohydrate – a jacket potato, a glass of fruit juice and some lean protein.”īut in that final hour just before you begin, don’t bother. The last thing you want is a lot of fibre sitting heavy in your system while you work out.” He also suggests an espresso 45 minutes before you line up in front of your first deadlift.įor a 10k run, you need to ensure you have eaten enough carbohydrate to keep you going. "If that’s the case and you’re not particularly hungry, don’t bother.”įor a heavy weights session to gain muscle and lose fat, Professor Close says you need a lean protein such as chicken or white fish, white rice and slightly over-cooked vegetables. “If the goal is to lose fat, for example, you need to be asking am I going to be putting myself into a sufficient energy deficit with enough protein, and doing enough exercise to stimulate muscle mass so my body is forced to lose fat," says Dr Bannock. In fact, no food at all is the recommended pre-meal snack in the final hour before we fling ourselves into a fitness routine. ![]() We have enough fuel for our workouts stored in our body without needing any special nutrition, he assures. Not just in the context of a 24-hour day but across the whole week.”ĭr Bannock explains that a fairly unexceptional diet with enough protein and carbohydrates is sufficient to fuel those of us who train seriously – but are not expecting a podium place or a World Cup medal in the near future. The only thing that really matters is what you eat on average. ![]() “The money spent on a lot of these concoctions and the time and the effort that goes into them is misplaced. He is deeply critical of the claims made for pre-workout drinks. Your money is better spent elsewhereĭr Laurent Bannock founded the Institute of Performance Nutrition and has guided many athletes including Kevin De Bruyne and the Belgium Men’s national football team when they qualified for the 2022 World Cup. He points out that if you drink an espresso boost just before you start a session (something many people do) you may be energising your warm down and shower, not to mention the rest of your day – while also potentially ruining your sleep. ![]()
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