Optimizing Performance and Recovery: A Comprehensive Guide to Pre- and Post-Exercise Nutrition

When it comes to enhancing your performance and recovery at the gym, paying close attention to your nutrition both before and after your workouts is crucial. In this article, we'll explore the key components of pre- and post-exercise nutrition, with an emphasis on essential amino acids.

Pre-Exercise Nutrition:

  1. Carbohydrates: To supply your muscles with glycogen, their primary fuel source during exercise, consume a carbohydrate-rich meal or snack approximately 1-2 hours before your workout[1].

  2. Essential Amino Acids: Incorporate a source of essential amino acids (hint: Oh!mino...duh) in your pre-workout meal or snack to equip your body with the building blocks required for muscle growth and repair[2]. In addition to Oh!mino, consider lean meats, eggs, dairy products, or chickpeas as rich sources of essential amino acids.

  3. Hydration: Maintaining optimal hydration levels is crucial for peak exercise performance. Drink ample fluids before your workout; water is an excellent choice, and since Oh!mino contains balanced electrolytes can also prove beneficial for heavy sweaters[3].

Post-Exercise Nutrition:

  1. Carbohydrates: To replenish glycogen stores and supply energy for muscle recovery, consume a carbohydrate-rich meal or snack within 30 minutes to an hour after your workout[4].

  2. Essential Amino Acids: Post-workout, include high-quality protein sources containing essential amino acids, such as whey protein powder, Greek yogurt, or chicken breast, to support muscle building and repair[5]. But wait an hour after you use Oh!mino post workout.

  3. Fats: Incorporate healthy fats into your post-workout meal or snack to reduce overall inflammation and bolster recovery[6]. Avocado, nuts, seeds, and olive oil are excellent sources of healthy fats.

To optimize your nutrition for performance and recovery at the gym, carefully consider both pre- and post-exercise nutrition. The primary distinction lies in the timing, as both carbohydrates and amino acids are necessary before and after training.

Oh!mino, containing ALL 9 Essential Amino Acids aid in muscle building and repair, while proper hydration and the inclusion of healthy fats in your post-workout nutrition can further enhance recovery and reduce inflammation.


Stay fit my friend,




[1] Hawley, J. A., & Burke, L. M. (1997). Effect of meal frequency and timing on physical performance. British Journal of Nutrition, 77(S1), S91-S103.
[2] Tipton, K. D., & Wolfe, R. R. (2001). Exercise, protein metabolism, and muscle growth. International Journal of Sport Nutrition and Exercise Metabolism, 11(1), 109-132.
[3] Sawka, M. N., Burke, L. M., Eichner, E. R., Maughan, R. J., Montain, S. J., & Stachenfeld, N. S. (2007). American College of Sports Medicine position stand. Exercise and fluid replacement. Medicine and Science in Sports and Exercise, 39(2), 377-390.
[4] Ivy, J. L. (2001). Dietary strategies to promote glycogen synthesis after exercise. Canadian Journal of Applied Physiology, 26(S1), S236-S245.
[5] Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of Sports Sciences, 29(sup1), S29-S38.
[6] Phillips, T., Childs, A. C., Dreon, D. M., Phinney, S., & Leeuwenburgh, C. (2003). A dietary supplement attenuates IL-6 and CRP after eccentric exercise
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