Maximize Your Gains: Nutrition Tips for Before and After Workouts
Proper nutrition before training can make a significant difference in your performance, recovery, and overall fitness goals. Whether you're exercising in a fasted state or fueling up beforehand, understanding what to consume—such as mineral salts like Baja sea salt and essential amino acids like Perfect Aminos—can help you maximize your efforts while protecting lean muscle mass. In this post, we’ll explore how to fuel your body before and after workouts, the benefits of specific nutrients, and why timing matters.
Why Nutrition Before Training Matters
Your body needs energy and nutrients to perform at its best during exercise. Training in a fasted state—where you haven’t eaten for several hours—can have benefits like improved insulin sensitivity, but it also comes with risks [1]. Exercising while fasted may increase the likelihood of burning lean muscle for energy instead of fat, which can hinder muscle maintenance and growth [2]. To avoid this, strategic pre-workout nutrition can provide the body with the tools it needs to preserve muscle and optimize performance.
Key Nutrients for Pre-Workout Fuel
Two standout options for pre-workout nutrition are mineral salts (like Baja sea salt) and essential amino acids (like Perfect Aminos). These provide critical support for hydration, muscle preservation, and energy production.
Mineral Salts (Baja Sea Salt)
Why it’s important: Mineral salts, such as Baja sea salt, are rich in electrolytes like sodium, potassium, and magnesium. These minerals help maintain proper hydration, nerve function, and muscle contractions during exercise [3]. Sodium, in particular, supports fluid balance and prevents dehydration, especially during intense or prolonged workouts.
Pre-workout serving: Mix 1/4 to 1/2 teaspoon of Baja sea salt in 16–20 ounces of water and drink it 30–60 minutes before your workout. This helps ensure your body is hydrated and primed for physical activity.
Post-workout serving: Replenish electrolytes by consuming another 1/4 teaspoon of Baja sea salt in water after your workout to restore what was lost through sweat.
Perfect Aminos (Essential Amino Acids)
Why it’s important: Perfect Aminos provide all eight essential amino acids, which are the building blocks of protein. These amino acids are critical for muscle repair, recovery, and preventing muscle breakdown during exercise [4]. Unlike whole protein sources, amino acid supplements are quickly absorbed, making them ideal for pre-workout use, especially in a fasted state.
Pre-workout serving: Take 5–10 grams of Perfect Aminos (or as directed on the product label) 15–30 minutes before training. This provides your body with the amino acids it needs to protect lean muscle without breaking your fast, as amino acids are low in calories and don’t spike insulin significantly.
Post-workout serving: Take another 5–10 grams within 30 minutes after your workout to support muscle recovery and repair.
Fasted Training: Myths and Facts
There’s a common belief that exercising in a fasted state (e.g., first thing in the morning before eating) maximizes fat burning. However, research suggests that fasted exercise may not be as effective for fat loss as once thought [5]. When you exercise without sufficient fuel, your body may turn to muscle protein for energy, breaking down lean muscle tissue instead of fat. This can compromise your strength and physique goals over time.
How to Train in a Fasted State Without Losing Muscle
If you prefer fasted workouts, you can still protect your muscle mass by incorporating the following strategies:
Consume Essential Amino Acids: Taking Perfect Aminos before your workout provides your body with all eight essential amino acids, which help prevent muscle breakdown [6]. This allows you to maintain the benefits of fasted training (like improved insulin sensitivity) without sacrificing lean muscle.
Hydrate with Mineral Salts: Drinking water with Baja sea salt before training ensures proper hydration and electrolyte balance, which supports performance and recovery.
Timing Matters: If you’re not training in a fasted state, aim to consume 30 grams of protein (from food or a supplement like Perfect Aminos) within 30 minutes of waking. This kickstarts muscle protein synthesis and prepares your body for exercise later in the day.
Sample Pre- and Post-Workout Routine
Here’s a simple plan to incorporate mineral salts and amino acids into your workout routine:
Morning (within 30 minutes of waking): If not fasting, consume 30 grams of protein (e.g., a protein shake or lean protein source like eggs). If fasting, skip this step.
30–60 minutes before training: Mix 1/4 teaspoon of Baja sea salt in 16 ounces of water and drink. Take 5–10 grams of Perfect Aminos.
During workout: Sip water as needed to stay hydrated.
Within 30 minutes post-workout: Take another 5–10 grams of Perfect Aminos and mix 1/4 teaspoon of Baja sea salt in water to replenish electrolytes.
Benefits of This Approach
Preserves Lean Muscle: Providing your body with essential amino acids ensures that muscle tissue is spared during exercise, even in a fasted state.
Improves Hydration: Baja sea salt supports electrolyte balance, reducing the risk of cramps and fatigue.
Enhances Recovery: Post-workout amino acids and electrolytes promote faster muscle repair and rehydration.
Fits Flexible Diets: Whether you train fasted or fed, this strategy is adaptable and effective.
Final Thoughts
Fueling your body with mineral salts like Baja sea salt and essential amino acids like Perfect Aminos can optimize your workouts and protect your hard-earned muscle. By incorporating these nutrients before and after training, you’ll support hydration, muscle preservation, and recovery while avoiding the pitfalls of fasted exercise.
Ready to take your performance to the next level? Schedule a consultation with Hudson Functional Medicine to create a personalized nutrition and training plan tailored to your goals. Visit Hudson Functional Medicine to book your appointment today!
