- CARBS/SU
GAR – after a strength session, ladies aim for 15 grams and guys 30 grams. After an intense cardio session, ladies aim for 20-30 grams and guys 30-45 grams.
- WATER – is needed for everyone and every type of workout. Most people need 20-32 ounces.
- PROTEIN – most people need 10-20 grams based on the type of workout and body mass. After an intense strength workout, ladies aim for 10-15 grams and guys aim for 15-25 grams. After an intense cardio session, everyone aim for about 10 grams.
- ELECTROLYTES – only if you are a very salty sweater, have issues with cramping or are exercising for more than 90 minutes.
These suggestions are dependent on the intensity and length of the workout. Don’t add calories where they are not needed but after a 30-45 minute high intensity workout, this nutrition is needed. After a 45-60 minute moderate to high intensity workout, this nutrition is needed. If you have a regularly scheduled meal or snack within 30 minutes of the workout, then just have that. However, if your next meal/snack is not for one to two hours, then add a small post-exercise snack within 30 minutes of the workout using my guidelines.
Have more questions or looking for additional information, visit GATC’s Nutrition Services page.