Hi FireTower Athletics Crew!
My name is Nick Love and I am coming to your gym to put on a free nutrition seminar on April 20 at 10 a.m.!
I am a gym owner and online fitness and nutrition coach and I am so excited to share my own personal journey, as well as how my education and hands-on experience with people like you, will help you get the most out of your time spent in the gym.
If you want to learn a bit more about me before we see each other in person, you can check out the following links:
My goal is to help ordinary people do extraordinary things and give them the ability to wear their hard work on their bodies. Here are a few examples of some of the transformations my clients have seen since including nutrition coaching along with their work in the gym.
These people had been training hard for years, but only were able to see these types of changes after dialing in their nutrition alongside their training.
I know that April 20 feels like a long way away. So, in the meantime, I also wanted to share some of my top nutrition tips for a pre-workout meal to perform your best!
Stay hydrated throughout the day. You should be peeing often and your urine should be a pale yellow. Include electrolytes in your first bottle of water for the day and add a pinch of salt to your pre-workout meal. This will ensure that you are optimally hydrated.
I recommend having a solid meal about 2 hours before the workout. Because we are about to, or have just performed intense activity, carbohydrates become the main fuel source for the body to fuel your training session and then jump start the recovery process. That’s why pre-workout meals are high in protein and carbs and lower in fats and fiber. Too much fat and fiber in a pre-workout meal can slow the digestive process and make you feel full or sluggish going into a workout.
Try to include a starch and a fruit as your pre-workout carb sources. This increases the number of pathways your body will use to transport carbs. Therefore, you can tolerate more carbohydrates, which will give you more fuel for the workout. Also, the high potassium content from fruits like bananas will work synergistically with the sea salt you added for increased blood flow to the working muscles.
Example pre-workout meal could include:
- oatmeal + protein powder + banana + almond butter.
- 2 whole eggs + 1 cup liquid egg whites + toast + berries
- nonfat Greek yogurt + granola + berries
- chicken breast + rice/sweet potato + pineapple + avocado
- protein shake + rice cakes + apple + nut butter
- protein shake + peanut butter banana honey sandwich
If you don’t like a lot of food in your stomach or you like to eat closer to your workouts, you can opt for more easily digestible or liquid options like a shake and carb powder or a sports drink. In this case, you will keep fats lower so that you don’t slow the digestion of your meal so that the nutrients are readily available to be used for fuel in the workout. This could be as simple as a protein shake and a banana or a scoop of vanilla protein powder mixed into your favorite Gatorade flavor.
You likely don’t want to go more than 4-5 hours between your pre and post workout meal. So, if you can eat your pre-workout meal, train and eat your post workout meal within a 4-5 hour window, you’re staying on top of fueling and recovering from your training.
If you’d like to get a head start on dialing in your nutrition before the seminar in April, you can fill out a questionnaire HERE and I will send you a customized quick start guide that will provide some simple and actionable items you can begin implementing immediately. Then, on April 20, we will go even deeper!
If you don’t want to wait that long and would like to go all in now, you can set up a free phone call to discuss how I can help you on your own nutrition journey, you can do that HERE.
I can’t wait to meet you all on April 20!
Nick Love
Nutrition Coach – Tailored Coaching Method
Head Coach – Love of Fitness
CFL3, CSCS, OPEX CCP, PN L1&L2, CISSN
