Importance of Meal Timing
Pre-workout and Post-workout
What and when should I eat around my workout. Let’s make a few things clear. There are two or three critical times that we need to take into consideration when we want to optimise both performance and body composition.
These times are:
Pre-workout
Post-workout
The meal following post workout (if using liquid nutrition for post-workout)
The pre-workout window is often misunderstood. The most common mistake is when people try to “cram in” a pre-workout meal or snack on their way to the gym shortly before exercising. Too much food in the gut mixed with high intensity exercise, is a recipe for terrible breathing and maybe even feeling sick. Instead of eating something straight before training, I recommend you move your pre-workout meal to approximately two hours before training. Stick to a low in fat meal; ideally this meal is built out of whole food protein and an easily-digested carbohydrate source. When entering the gym it’s not a bad thing to feel slightly hungry, don’t worry: this hunger is actually a good sign, and will allow maximal levels of performance. What if you are training first thing in the morning?
Typically after you’ve just fasted. Fasted training isn’t bad, but it does require proper fueling. Because you won’t be eating any food within the typical pre-workout window, your dinner the night before actually will serve as your pre-workout meal in terms of fueling your training the next day. Suggest to eat about 35-40% of your daily carbohydrate at dinner. For example - Sam 60kg Macros/day: Protein 135g Fat 60g Carbs 150g PM training: pre-workout meal White rice or potato 120g White fish 150g Greens like broccoli, spinach, spring beans AM training (if fasted):
Dinner previous day Salmon 150g Potato 180g Butternut squash 100g Carrots 100g Greens as much as you like 5g olive oil Post workout meals can variate from a solid meal to a protein (or protein & carb) shake. Post workout shake Nuzest protein + banana+ water Post workout meal “Low fat” Chicken 150g Pineapple 100g Tomato 100g Spinach 100g Wild rice 150g For people with a low training age, this means if you are new to training or obese, a solid, low fat food meal within 45min of training is best. Another option is a protein only shake post workout. If you are someone with performance goals, you should consider a protein and carb shake immediately after your workout. The ratio is very individual and can range from 1:1 carbs-protein to 3:1 carbs to protein. The third critical time to eat is exclusively for those who have already consumed a shake immediately after exercising. The meal you have about 60-90 minutes after consuming the shake. Recommendation is that this will be a complete meal, which consists out of protein source, carb source and a fat source. This meal is extremely important, as it helps in your recovery.
Recovery is essential not only to improve in performance , but to also to fat loss. Aside from these three times, there is no science to support that any specific meal timing throughout the day is more beneficial than another.
Sources 'Macros Explained’ Jason Phillips
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
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Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
What and when should I eat around my workout. Let’s make a few things clear. There are two or three critical times that we need to take into consideration when we want to optimise both performance and body composition.
These times are:
Pre-workout
Post-workout
The meal following post workout (if using liquid nutrition for post-workout)
The pre-workout window is often misunderstood. The most common mistake is when people try to “cram in” a pre-workout meal or snack on their way to the gym shortly before exercising. Too much food in the gut mixed with high intensity exercise, is a recipe for terrible breathing and maybe even feeling sick. Instead of eating something straight before training, I recommend you move your pre-workout meal to approximately two hours before training. Stick to a low in fat meal; ideally this meal is built out of whole food protein and an easily-digested carbohydrate source. When entering the gym it’s not a bad thing to feel slightly hungry, don’t worry: this hunger is actually a good sign, and will allow maximal levels of performance. What if you are training first thing in the morning?
Typically after you’ve just fasted. Fasted training isn’t bad, but it does require proper fueling. Because you won’t be eating any food within the typical pre-workout window, your dinner the night before actually will serve as your pre-workout meal in terms of fueling your training the next day. Suggest to eat about 35-40% of your daily carbohydrate at dinner. For example - Sam 60kg Macros/day: Protein 135g Fat 60g Carbs 150g PM training: pre-workout meal White rice or potato 120g White fish 150g Greens like broccoli, spinach, spring beans AM training (if fasted):
Dinner previous day Salmon 150g Potato 180g Butternut squash 100g Carrots 100g Greens as much as you like 5g olive oil Post workout meals can variate from a solid meal to a protein (or protein & carb) shake. Post workout shake Nuzest protein + banana+ water Post workout meal “Low fat” Chicken 150g Pineapple 100g Tomato 100g Spinach 100g Wild rice 150g For people with a low training age, this means if you are new to training or obese, a solid, low fat food meal within 45min of training is best. Another option is a protein only shake post workout. If you are someone with performance goals, you should consider a protein and carb shake immediately after your workout. The ratio is very individual and can range from 1:1 carbs-protein to 3:1 carbs to protein. The third critical time to eat is exclusively for those who have already consumed a shake immediately after exercising. The meal you have about 60-90 minutes after consuming the shake. Recommendation is that this will be a complete meal, which consists out of protein source, carb source and a fat source. This meal is extremely important, as it helps in your recovery.
Recovery is essential not only to improve in performance , but to also to fat loss. Aside from these three times, there is no science to support that any specific meal timing throughout the day is more beneficial than another.
Sources 'Macros Explained’ Jason Phillips
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
What and when should I eat around my workout. Let’s make a few things clear. There are two or three critical times that we need to take into consideration when we want to optimise both performance and body composition.
These times are:
Pre-workout
Post-workout
The meal following post workout (if using liquid nutrition for post-workout)
The pre-workout window is often misunderstood. The most common mistake is when people try to “cram in” a pre-workout meal or snack on their way to the gym shortly before exercising. Too much food in the gut mixed with high intensity exercise, is a recipe for terrible breathing and maybe even feeling sick. Instead of eating something straight before training, I recommend you move your pre-workout meal to approximately two hours before training. Stick to a low in fat meal; ideally this meal is built out of whole food protein and an easily-digested carbohydrate source. When entering the gym it’s not a bad thing to feel slightly hungry, don’t worry: this hunger is actually a good sign, and will allow maximal levels of performance. What if you are training first thing in the morning?
Typically after you’ve just fasted. Fasted training isn’t bad, but it does require proper fueling. Because you won’t be eating any food within the typical pre-workout window, your dinner the night before actually will serve as your pre-workout meal in terms of fueling your training the next day. Suggest to eat about 35-40% of your daily carbohydrate at dinner. For example - Sam 60kg Macros/day: Protein 135g Fat 60g Carbs 150g PM training: pre-workout meal White rice or potato 120g White fish 150g Greens like broccoli, spinach, spring beans AM training (if fasted):
Dinner previous day Salmon 150g Potato 180g Butternut squash 100g Carrots 100g Greens as much as you like 5g olive oil Post workout meals can variate from a solid meal to a protein (or protein & carb) shake. Post workout shake Nuzest protein + banana+ water Post workout meal “Low fat” Chicken 150g Pineapple 100g Tomato 100g Spinach 100g Wild rice 150g For people with a low training age, this means if you are new to training or obese, a solid, low fat food meal within 45min of training is best. Another option is a protein only shake post workout. If you are someone with performance goals, you should consider a protein and carb shake immediately after your workout. The ratio is very individual and can range from 1:1 carbs-protein to 3:1 carbs to protein. The third critical time to eat is exclusively for those who have already consumed a shake immediately after exercising. The meal you have about 60-90 minutes after consuming the shake. Recommendation is that this will be a complete meal, which consists out of protein source, carb source and a fat source. This meal is extremely important, as it helps in your recovery.
Recovery is essential not only to improve in performance , but to also to fat loss. Aside from these three times, there is no science to support that any specific meal timing throughout the day is more beneficial than another.
Sources 'Macros Explained’ Jason Phillips
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
What and when should I eat around my workout. Let’s make a few things clear. There are two or three critical times that we need to take into consideration when we want to optimise both performance and body composition.
These times are:
Pre-workout
Post-workout
The meal following post workout (if using liquid nutrition for post-workout)
The pre-workout window is often misunderstood. The most common mistake is when people try to “cram in” a pre-workout meal or snack on their way to the gym shortly before exercising. Too much food in the gut mixed with high intensity exercise, is a recipe for terrible breathing and maybe even feeling sick. Instead of eating something straight before training, I recommend you move your pre-workout meal to approximately two hours before training. Stick to a low in fat meal; ideally this meal is built out of whole food protein and an easily-digested carbohydrate source. When entering the gym it’s not a bad thing to feel slightly hungry, don’t worry: this hunger is actually a good sign, and will allow maximal levels of performance. What if you are training first thing in the morning?
Typically after you’ve just fasted. Fasted training isn’t bad, but it does require proper fueling. Because you won’t be eating any food within the typical pre-workout window, your dinner the night before actually will serve as your pre-workout meal in terms of fueling your training the next day. Suggest to eat about 35-40% of your daily carbohydrate at dinner. For example - Sam 60kg Macros/day: Protein 135g Fat 60g Carbs 150g PM training: pre-workout meal White rice or potato 120g White fish 150g Greens like broccoli, spinach, spring beans AM training (if fasted):
Dinner previous day Salmon 150g Potato 180g Butternut squash 100g Carrots 100g Greens as much as you like 5g olive oil Post workout meals can variate from a solid meal to a protein (or protein & carb) shake. Post workout shake Nuzest protein + banana+ water Post workout meal “Low fat” Chicken 150g Pineapple 100g Tomato 100g Spinach 100g Wild rice 150g For people with a low training age, this means if you are new to training or obese, a solid, low fat food meal within 45min of training is best. Another option is a protein only shake post workout. If you are someone with performance goals, you should consider a protein and carb shake immediately after your workout. The ratio is very individual and can range from 1:1 carbs-protein to 3:1 carbs to protein. The third critical time to eat is exclusively for those who have already consumed a shake immediately after exercising. The meal you have about 60-90 minutes after consuming the shake. Recommendation is that this will be a complete meal, which consists out of protein source, carb source and a fat source. This meal is extremely important, as it helps in your recovery.
Recovery is essential not only to improve in performance , but to also to fat loss. Aside from these three times, there is no science to support that any specific meal timing throughout the day is more beneficial than another.
Sources 'Macros Explained’ Jason Phillips
What and when should I eat around my workout. Let’s make a few things clear. There are two or three critical times that we need to take into consideration when we want to optimise both performance and body composition.
These times are:
Pre-workout
Post-workout
The meal following post workout (if using liquid nutrition for post-workout)
The pre-workout window is often misunderstood. The most common mistake is when people try to “cram in” a pre-workout meal or snack on their way to the gym shortly before exercising. Too much food in the gut mixed with high intensity exercise, is a recipe for terrible breathing and maybe even feeling sick. Instead of eating something straight before training, I recommend you move your pre-workout meal to approximately two hours before training. Stick to a low in fat meal; ideally this meal is built out of whole food protein and an easily-digested carbohydrate source. When entering the gym it’s not a bad thing to feel slightly hungry, don’t worry: this hunger is actually a good sign, and will allow maximal levels of performance. What if you are training first thing in the morning?
Typically after you’ve just fasted. Fasted training isn’t bad, but it does require proper fueling. Because you won’t be eating any food within the typical pre-workout window, your dinner the night before actually will serve as your pre-workout meal in terms of fueling your training the next day. Suggest to eat about 35-40% of your daily carbohydrate at dinner. For example - Sam 60kg Macros/day: Protein 135g Fat 60g Carbs 150g PM training: pre-workout meal White rice or potato 120g White fish 150g Greens like broccoli, spinach, spring beans AM training (if fasted):
Dinner previous day Salmon 150g Potato 180g Butternut squash 100g Carrots 100g Greens as much as you like 5g olive oil Post workout meals can variate from a solid meal to a protein (or protein & carb) shake. Post workout shake Nuzest protein + banana+ water Post workout meal “Low fat” Chicken 150g Pineapple 100g Tomato 100g Spinach 100g Wild rice 150g For people with a low training age, this means if you are new to training or obese, a solid, low fat food meal within 45min of training is best. Another option is a protein only shake post workout. If you are someone with performance goals, you should consider a protein and carb shake immediately after your workout. The ratio is very individual and can range from 1:1 carbs-protein to 3:1 carbs to protein. The third critical time to eat is exclusively for those who have already consumed a shake immediately after exercising. The meal you have about 60-90 minutes after consuming the shake. Recommendation is that this will be a complete meal, which consists out of protein source, carb source and a fat source. This meal is extremely important, as it helps in your recovery.
Recovery is essential not only to improve in performance , but to also to fat loss. Aside from these three times, there is no science to support that any specific meal timing throughout the day is more beneficial than another.
Sources 'Macros Explained’ Jason Phillips
One-Hour Workout: Revving Your Swim Engine
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