Pre-Workout Nutrition

Six Sigma Fitness

A question I get asked all the time is what should I eat before I workout?  Way too often this question comes after someone has “bonked” during the warmup!  What is bonking you ask?  Ever see those triathlon or marathon runners trying to cross the line looking like they can barely walk?  Well, this is due to a total breakdown of nutrition and metabolism in the body as it has run out of fuel to use for energy expenditure.  It is not pretty but more often will manifest itself in a hypoglycemic state where the trainees blood sugar levels fall precipitously as they get into their routine.  Weakness and the shakes set in as the body is no longer able to produce energy properly.  This can kill a perfectly good workout quickly, and waste your first visit.

As it is, your first routine will leave your muscles depleted of their stored form of energy called Glycogen pretty quickly, but without any blood glucose circulating the problem gets worse fast.  The way to minimize this is to have a good healthy meal of about 400-500 calories about 2-4 hours before hand.  This insures that the meal will be digested and available for use to produce energy and will not be sitting in your digestive tract during your workout which can cause nausea.  Although science may prescribe high glycemic energy drinks for professional athletes it is not necessary for most lifestyle clients especially if your goal is to lose weight.  In fact more and more top professionals are moving away from any kind of carbonated beverage in favor of a quick protein drink with branch chain amino acids which can be converted into energy quickly.

If you like, about 1 hour before your routine you can have a small fruit snack such as an  apple or pear.  In addition, a protein drink with very few or no carbs but with branched chain amino acids would also be useful within an hour of your routine.  We do not recommend dairy products in general but especially prior to your workout.  Most individuals have a hard time digesting dairy products or may be mildly allergic to the proteins causing an excess of flem to build up during their workout.  A good high protein bar would also suffice but be careful as many of these products have a high caloric density.  You may want to eat half of the bar now and save half for later.  Any of these products will help to insure stable energy conditions during your workout.  If you ingest too much too close to your routine, it will be sitting undigested and unusable to you or it may spike your insulin levels too high causing a hypoglycemic (low blood sugar) state.

That being said for those who workout first thing in the morning and have no time to eat you will have to train the body to produce glucose as needed and become more efficient at using fats as an energy source.  You will have to decide if you are enough of a morning person and can muster sufficient energy to make the most of your routine, but even here a quick protein drink even 20-30 minutes beforehand may be very useful.  Get the most out of your workout by fueling your body properly beforehand.

Last but not least make sure you come in hydrated to avoid fatigue especially when training first thing in the morning or in a hot climate.

Dean
A graduate of Loyola University and MBA from The University of Chicago.
Pre-med LSU and post graduate at A.T. Still University.

His love of technology started right out of school. As a new hire for Arthur Andersen's Consulting group, the largest accounting and consulting firm in the world at that time, he led the first implementation of one of the very first IBM and Apple personal computers ever used in the business environment quickly becoming the world wide expert in analytical implementation of personal computers for business. Eventually moving on to a widely successful leveraged buy-out and then returning to Arthur Andersen and becoming a Partner in the Chicago office, he specialized in health, fitness, nutritional and food businesses managing some of the largest strategic food industry restructuring deals at the time. As COO of a successful Midwest Venture Capital firm, he was responsible for the operational management and success of over 25 investments each averaging $2-5 million over 5 years yielding returns in excess of 1000%.

He served on the board of many businesses in the health and nutrition sector as well as the educational and certification industries, including the board of Nutrisystems and one of the largest licensing and certifying bodies in the US. Achieving a modest level of success he decided return to school to increase his scientific and technical knowledge and launch an investment company targeting startups in the health and fitness sectors. During this time he became one of Infusionsoft's first Certified Partners providing digital marketing consultation and implementation for many industries including the health, fitness and hospitality service sectors. Having custom developed some of the very first website to Infusionsoft CRM integrations, he implemented over 50 Infusionsoft installations and one of the first website membership systems providing targeted content to clients based on funnel tagging and online behaviors. While UltraFit Systems has incubated and exited several fitness concepts, he noted a need for better digital marketing and client management systems as well as analytical tools for health practitioners to use to chart a scientifically valid path to achieving their goals and objectives.

He is a founding member of Six Sigma Fitness (SSF), an online science and technology company with multiple distribution channels. SSF is a Cloud based SaaS health technology platform for Athlete Management and sub-clinical Health, Wellness and Fitness evaluations for the Health and Fitness industry. It is also a health practitioner educational resource that certifies practitioners in the SSF proprietary methods and business processes. He has created proprietary scientific algorithms, custom CRMs and integrated technologies using API integrations and behavioral logic for marketing and conversion strategies in the health sector. This platform and technology is currently being adopted and customized for a small muti-location mobile technology retail organization as well and B to B telcom provider.

A wrestler in high school and for a brief time in college until realizing the challenges of studying and playing sports at a high level while constantly having to cut weight, he decided to coach and master the challenges of health and fitness through weightlifting and martial arts while pursuing careers in consulting and eventually the venture capital and private equity business specializing in food and nutrition industries.

He is a multiple blackbelt having studied martial arts for over 30 years including kickboxing, Muay Thai, BJJ, Krav Maga, Kenpo Karate, Kung Fu, Northern (Longfist) and Southern Shaolin (Hung Gar Tiger and Crane), Tai Chi, Qigong, Traditional Weapons and Chinese philosophical studies including Taoism, internal arts and energy systems from an Eastern medicine perspective.

He has had the good fortune to train with and or under the direct lineage of some of the greatest martial artists in the world including Master Ed Parker, Master Jinheng Li, Kru Pol and Master Eddie Cha.

He is also the author of the Six Sigma Fitness™ Scholar Warrior Program which brings together the Eastern and Western sciences as well as the training of both traditional strength and conditioning with martial arts programming.

He is currently the Research Physiologist with UltraFit Systems, Physiologist/Consultant to many professional athletes specializing in combat sports, weight cutting and physiological adaptation. Authored and developed The Scholar Warrior Program for Six Sigma Fitness™ and The Six Sigma Fitness™ Methodology.

Past certifications are too numerous to list but more include Six Sigma Fitness™ Certified Practitioner, Certified Personal Trainer (C.P.T.), CrossFit Level 1, Precision Nutrition, Poliquin Biosignature, Poliquin PICP, BioForce HRV, BioForce Certified Conditioning Coach

He is available for consults, private self-defense training and speaking engagements.

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