Are you trying to optimize your workouts? Are you not sure what you should be eating to get the results you want? Dr. Willey, a Stanford-trained doctor, author, and founder of the YouPlus.com wellness system shares tips on getting the best results from your workout efforts.
If you want to stay energized through a work out, timing is everything. You should eat a protein source combined with slow digesting carbs, such as whole grains or other high fiber item one to three hours before your work out. If you're really looking for that edge, try taking a branched chain amino acid supplement immediately before working out. The data suggests it lowers perception of being tired and people tend to work out more intensely as a result.
Am I working hard enough?
To know if you're working hard enough at cardio, I recommend using the Willey exertion scale. It goes from 1-15, where one is essentially doing nothing and 15 is where you are at such a maximal effort you are at your absolute limit. Shoot for 7-10 on this scale. The research shows that people who exercise at an 8 tend to stick to an exercise program the longest. For resistance exercise, for any sets after your warm up, I generally recommend 8-12 reps at a weight where the last two reps require a significant effort to complete.
To build lean muscle or to lean down, you need to stick to a higher protein, lower carb approach. Again, timing can make a big difference. Taking whey protein or a branched chain amino acid supplement right after exercise or within 30 minutes is very effective. But if you wait, the results may get lost or worse turn on you (where you'll store fat) and this post work out opportunity window closes.
Team Leader and Chief Scientist of You Plus, Dr. Steven Willey has been practicing internal medicine for 20 years at St. Luke’s Hospital in St. Louis, Missouri. He holds a bachelor’s degree in biology from the University of Illinois, a medical degree from Northwestern University Medical School, and attended Stanford University to complete his medical internship and residency. He also acts as the Medical Director at Maryville University