Pre & Post Workout Snacks

I have heard so many different theories about PRE- and POST- Workout snacking.  Some claim that working out on an empty stomach burns more fat – you burn through your glycogen stores in about an hour and then your body turns to fat stores for energy.  Problem?  Your body will eventually start to burn muscle tissue as well.

Lately, I have been reading a lot about catabolic and anabolic processes, glycogen formation and protein synthesis.  Wow – my brain hurts from writing that!  Here is how I understand the science:

PRE-Workout:  nutritional strategy is based on providing alternative energy substrates to preserve energy stores, Carbs & Proteins

Carbs (simple sugars) consumption before training can reduce the amount of glycogen used and prolong performance

Protein enhances the delivery of amino acids to the muscle tissue, taking advantage of increased blood flow to working muscles

POST-Workout:  recovery is based on a quick change to an anabolic stage from a catabolic environment.  Introducing carbs, protein and fats into your body allows damaged tissue to begin the repair process and restock fuel reserves.

            Carbs are important for glycogen recovery

Protein is essential to post workout anabolism, providing amino acids which help rebuild damaged tissue and, enzymes and carrier proteins essential for adaptation to exercise

Fats and essential fatty acids in adequate quantities have the ability to alter physiology

Fluids are extremely important for muscle growth (dehydration inhibits muscle growth)     

I realize this is OBVIOUS information for most of you, but I have only recently become interested in learning the science behind it all … and to be honest, only recently have I applied the patience necessary to read and actually understand it.

Having said this, what are your PRE- and POST- Workout snacks, meals, supplements??