Pre and Post workout nutrition play a key role in one’s recovery and results when they begin a training regimen. It is important to get a balance of carbohydrates, proteins, and fats throughout your day in order to maintain a healthy body composition. Based off of one’s body type, there can be a benefit from getting a specific amount of each pre and post workout, plus adding in proper supplementation during their workout.
The three different body types include the following:
Ectomorph - smaller frame, tends to be leaner, usually trying to gain muscle
Mesomorph - athletic build, medium-sized frame, usually trying to optimize physique or sports performance
Endomorph - larger frame, tends to have a slower metabolism, usually trying to lose fat or support strength
Below are three images to describe the portions sizes and timing of one’s pre and post workout meal. You can see that all three body types can benefit from a source of protein and vegetables, but the main differences take place in the amount of dense carbohydrates and healthy fats one has.
An ectomorph can benefit from more carbohydrates and less fat; a mesomorph can benefit from a balance of both carbohydrates and fats; an endomorph can benefit from less carbohydrates and more healthier fats.
Proper supplementation during exercise can also aid in bettering one’s results and recovery. The two that we highlight are BCAAs (Branched Chain Amino Acids) and a Protein + Carbohydrate Drink (P+C Drink) during your workout. BCAA’s help fuel and maintain your lean muscle. A P+C Drink is typically has a 1:2 or 1:3 ratio of protein to carbohydrates.
The amounts of each can vary depending on your training and body composition goals, which are highlighted in the diagrams above.
As you are preparing for your next workout, take all the following into account. Your body will thank you on the recovery end, and your results will increase at a better rate!
Written by: Megan Osysko