The importance of fat…
Fats are an important component of our diet, & although the amount consumed & timing of these meals will vary depending upon each individuals needs, there are some broad guidelines regarding pre & post exercise fat intake.
For men, a pre-training meal 1-2 hours before training may look like this;
• 2 palms of protein-dense foods;
• 2 fists of vegetables;
• 2 handfuls of carb-dense foods; &
• 2 thumbs of fat-dense foods.
For women, a pre-training meal 1-2 hours before training may look like this;
• 1 palm of protein-dense foods;
• 1 fist of vegetables;
• 1 handful of carb-dense foods; &
• 1 thumb of fat-dense foods.
Fats prior to exercise don’t appear to improve or diminish performance, & don’t fuel performance (remember that’s what carbs are for). Fats do help to slow digestion, maintaining blood glucose & insulin levels, keeping you on a even keel during training, & they provide important vitamins & minerals.
Fats are not recommended during exercise as they are difficult to digest & your stomach doesn’t need anymore work to do in this time.
Research shows us that consuming fats in our post-exercise meal does not reduce the benefits of protein & carbohydrate consumption & glycogen replenishment, & may enhance the total protein balance absorbed.
A post-training meal for men might look like;
• 2 palms of protein;
• 2 fists of vegetables;
• 2 cupped handfuls of carbs; &
• 2 thumbs of fats.
A post-training meal for women might look like;
• 1 palm of protein;
• 1 fist of vegetables;
• 1 cupped handful of carbs; &
• 1 thumb of fats.
