Part 2 -How to find the ultimate pre-workout snack that works for you

Part 1 looked at everything to consider when planning a pre-workout snack or meal. We now want to go into much more detail what each Metabolic type ratio component provides, why we need to eat fat, meat and a researched-backed reason why carbs are kind of unnecessary.

Let’s look at how to compose the perfect snack that does not leave you with an energy low soon after.

Every meal and snack must contain, protein, fat and carbohydrates in the ratios that work best for your metabolic type. If you need help figuring out how to adapt your current way of eating to make it more effective for energy, performance and health get in touch, I am happy to help you find your way there.

Image courtesy of artemisphoto-FreeDigitalPhotos.net

You need to understand that a diet high in sugars and carbohydrates may contribute to:

weight gain or inability to lose weight
pre-diabetes – insulin resistance
unhealthy cholesterol and triglyceride levels
metabolic syndrome
heart disease
triggering of addictive response in the brain
type 2 diabetes
deterioration of memory and brain function
gallstone formation
depletion of the body’s of various vitamins, minerals and enzymes
triggering inflammation
non alcoholic fatty liver disease
PCOS (polycystic ovarian syndrome)

There has been quite a lot of research on the body’s fuel needs which has confirmed that there is no such thing as a carbohydrate deficiency.

We are all aware that vitamin and mineral deficiencies, lack of amino acids or fatty acids can cause problems, but it is completely unheard of that someone would be lacking refined carbohydrates in the form of biscuits or other processed food! Yes we do need glucose, but it can be obtained either from vegetables, fruits and root vegetables or synthesised from protein.

Fat by itself is not fattening. However, when a high carb diet triggers plenty of insulin to be poured out, “fat will hitch a ride and head straight into the fat cells”. So we need to recognise that eating fat won’t make you fat without insulin, which comes from eating much more carbohydrates than your muscles and liver need to replenish the limited glycogen stores after a thorough workout.

Fat functions:

builds healthy cells and brain
covers all your nerve fibres with a fatty insulating sheath (Myelin sheath) which is essential for the proper functioning of the nervous system
helps the body to absorb and use fat-soluble vitamins A, D, E, and K
needed to manufacture key hormones, including sex hormones
responsible for healthy skin – an obvious signs of fatty acid deficiency is dry, flaky skin
helps regulate body temperature

Why animal meat is essential for athletic people

The nervous system, hormone production, and muscular structure all depend on essential amino acids we obtain from animal protein. Lack of certain amino acids may cause muscle wasting, hormonal imbalances, lack of concentration, irritability, and even depression. Animal meat contains large amounts of Vitamin B12, B3 (Niacin), B6, Iron, Zinc, Selenium as well as plenty of other vitamins and minerals for bone health. B12 is very hard to obtain – liver, shellfish and red meat are the best sources.

If you are a vegetarian or a vegan you need to do thorough research to find foods that will supply optimal levels of everything you need. There are many famous vegetarian and vegan authors who have published their stories of why they have gone back to eating meat.

Do you know if you are deficient in any vital nutrients, vitamins or minerals? If you observe your body closely you can quickly learn when you may be missing something. For example it is common for vegetarians to be deficient in Vit B12.

A B12 deficiency mimics conditions such as:

depression
psychosis
multiple sclerosis
chronic fatigue syndrome
early Parkinson’s disease
diabetic neuropathy
Alzheimer’s disease
In babies, B12 deficiency symptoms can mimic those of autism

The pros of Protein (Amino acids):

promotes rapid reproduction of blood cells for healing
vital for cell health and anti ageing
collagen and elastin are needed for connective tissue, bones, healthy skin and wound healing, an obvious signs of fatty acid deficiency is dry, flaky skin
controls your body’s ability to process protein, vitamins and minerals
promotes the proper fat metabolism, converting fatty acids to energy
involved in glucose metabolism/ regulation of blood sugar, can help with muscle metabolism speeding up recovery time after seriously exercise
needed for formation of haemoglobin, which carries iron in the blood, lack of iron can cause anaemia which shows up as fatigue (tiredness)
essential precursor to a number of neurotransmitters in the brain which balance mood, sleep patterns, helps support relaxation, sex drive, pain perception
helps increase the resistance to fatigue, thus improving athletic stamina
maintains healthy central nervous system
stops the body breaking down muscle to get the essential aminos it needs to fuel vital organs
provides building blocks for immune and digestive systems, protects the lining of the gastrointestinal tract (prevents “leaky gut syndrome”)
some of the aminos support the detoxification system

Read up on individual Amino acids and their functions.

Remember hydration is part of pre-workout preparation

Let’s recap

a snack does not fuel the workout
every snack & meal needs to contain: fat, protein and carbs
stay hydrated – always
choose appropriate portion size related to length of time left before working out
experiment to find your perfect foods that do not upset your stomach
ensure your digestive system is fully functioning so that you can get the best out of your food
food quality matters, give the body the whole foods for optimal function
be prepared, pack your snacks

If you are interested in learning about eating for wellness and performance get in touch and register your interest in the 6 week Eat yourself well course held in Leeds, where you learn to transition into your own metabolic typing food pattern with the support of a group that is going through the same changes as you.

I will be there to give you plenty of guidance, support and encouragement.

The beauty of this course is, once you have completed it you will never want go back to your old habits. You learn to look at food and health as a long term investment so you can live a full on life without having to take time off for chronic illness.

Haven’t done the self testing and developing of your personalised healthy snack combos from Part 1 yet?