Sure, we know that food and exercise go hand in hand, but sometimes with all of the information out there knowing what to eat before and after a workout becomes harder than the workout itself!
Everyone’s needs are a little different depending on their goals, and type of exercise, but there are a couple of nutrition guidelines when it comes to what to eat before and after a workout that will ensure you a fueled up to perform your best and replenish your muscles properly after a sweat sesh. It’s very important to take into consideration how you feel depending on what you eat before and after a workout and how it makes you feel during it. It may require some trial and error to get it right but once you know what makes you feel your best you’ll be ready to take on any workout out there!
Even as a dietitian sometimes I don’t fuel up properly or wait too long to eat after a workout and find myself not feeling so great. It happens! There will always be circumstances that prevent us from perfect execution but the bottom line is if you can roughly follow these guidelines and prepare in advance it will not only allow you to get stronger in your workouts, hep your body recover properly and take the guesswork out of what to eat before and after hitting the gym.
Pre Workout Nutrition
Carbs are key. Prior to a workout we want to make sure our bodies have enough energy, and that energy comes from carbs. Carbs are broken down in our bodies into glucose and then stored in the muscles as glycogen. We need enough carbs to replenish that glycogen store when we’re using it up during exercise. You’ll want what you have before a workout to be mostly carbs with a litte bit of protein too.
You’ll often see runners eating a plain white bagel when gearing up for a run because it’s a simple carbohydrate, which is easier to digest than let’s say a multigrain bagel with seeds (more fiber = slower to digest). Another fun fact here is that carbohydrate loading actually does not just happen the night before a race, you’re body can store carbohydrate 1-7 days in advance. Something to keep in mind if you’re a runner!
Protein is also important for muscle protein synthesis and recovery. A small amount of protein paired with the carbohydrates before a workout provides amino acids to help reduce inflammation as well as build muscle tissue.
When it comes to fat, even healthy sources of fat like avocado, nuts, and nut butter can be hard on the stomach to digest. Some people can tolerate nuts well before hitting the gym, but my recommendation is to keep consumption of this macronutrient at a minimum before the gym.
Pre-workout snack / meals ideas:
Aim for timing of consumption to be 2-3 hours before your workout. If what you’re having is more of a meal than a snack air on the side of 3 hours and if it’s getting close to workout time go for something like a banana or a granola bar.
1 slice of toast with hummus, kale and 1 slice of turkey on top
½ cup carrots + ½ cup sliced peppers with 2 tbsp. hummus and 1 hard-boiled egg
Banana or apple slices with 1 tbsp. nut butter
Greek yogurt with low sugar granola + ¼ cup fruit
Granola bar (look for ones that have 10 grams of sugar or less if possible. Depending on the size and what’s in the bar it might be smart to have half and save half for after the workout)
½ cup oatmeal with banana slices + 1 tbsp. hemp seeds
½ of a wrap with turkey, spinach, tomatoes and hummus
Post Workout Nutrition
Eating after a workout is super important--your muscles are literally hungry for energy so refueling properly is crucial for replenishment, preventing muscle injury and oh yeah to keep from being hangry!
The optimal carbohydrate-to-protein ratio for this post workout nutrition is 3:1 (3 grams of carbohydrate for every 1 gram of protein). Research shows this carbohydrate-protein combination consumed within 30 minutes of exercise nearly doubles the insulin response, which results in more stored glycogen aka your body is ready and needing that energy vs. storing it as fat. This stored glycogen is then ready to fuel your next workout!
I rely on a few fool-proof snack and meals ideas that I try to always have in my fridge or in my bag so that I can refuel soon after a tough workout. Timing is also an important part of the refueling equation. Some might not be as sensitive to waiting longer to eat after a workout, but I know for me it’s key to eat within 30 minutes to an hour after a workout.
Post-workout snack / meal ideas:
Aim for timing of consumption to be within 30 minutes to an hour after a workout for the reasons stated above!
Protein smoothie: 1 cup almond milk + 1 cup kale, ½ cup blueberries, 1 tsp. freshly grated ginger, blended plus your protein powder of choice
Banana with 2 tbsp. nut butter and a hard-boiled egg (bananas are great before or after because of their carb content--they fuel or refuel your muscles fast!)
Baked salmon or chicken with brown rice or quinoa and roasted veggies
Kale sausage and egg muffins with toast
Staying hydrated before and after a workout is also equally as important as what you eat! Dehydration can cause muscle cramping, and overall fatigue going into a workout.
Here again, there’s no one-size-fits-all method to determining fluid needs during exercise, a good place to start is drinking about 2 cups of water 2 to 3 hours before exercise and 1 cup of water 10 to 20 minutes before working out. Being cognizant that you are working out that day and staying on top of your water intake (aka refilling a reusable water bottle a few times) will help ensure you are feeling good all throughout the activity.
In the hours after exercise, people should aim for approximately 16 to 24 ounces of fluid for every pound (0.5 kg) of body weight lost during exercise to replenish fluids. After more intense workouts consider opting for coconut water to help replenish electrolytes like potassium and magnesium lost through sweat. These minerals are also super important for proper muscle contraction and relaxation, so if you like the taste this is a smart hydration option!
This post was sponsored by WP Rawl. All opinions are from Maggie Michalczyk, RDN.