What Should I Eat Before And After A Workout?
I’d like to tell you that I get asked this question often but if I’m being honest, I don’t. Often times for many people, nutrition before and after a workout is an after thought. I’d actually go as far as to tell you that many of the ladies I work with feel that eating before/after their workout hinders weight loss. I’m here to tell you that is simply NOT TRUE.
As a nutrition and fitness coach, fueling your body to help you reach your goals is highly important. In fact, the progress you make with your exercise goals is very much dependent on your nutritional habits.
So let’s get into it!
I am going to preface this blog by saying the information I am providing you with today is a generalization. Of course fueling your body will look differently if you are training for an event such as a marathon, triathlon or body building competition. If this is you… work with a nutrition coach or dietician to make sure you have optimal fuel sources to help you reach your goals!
With that said, if you are putting in the time to get stronger and healthier and using exercise as a way to keep yourself strong, be sure to eat 30 to 60 minutes prior to your workout. And when I say eat before your workout, I am not talking a 5 course meal here… think snack time!
Pre-exercise fuel sources should be higher in complex carbohydrate sources (that’s not to say your food choice can’t contain protein, it absolutely can!). The goal with fueling with a carb source is to give your body the nutrients your muscle cells need to maintain good glucose levels. CARBS (although deemed the problem in mainstream culture) are our #1 fuel source. The body loves to use carbohydrates as fuel first which not only helps us stay on point during the workout but also helps when it comes to muscle recovery and repair.
So what are some good pre-exercise snacks?
Apple with peanut butter
Greek yogurt with blueberries and granola
Rice cake with strawberries
Chocolate banana protein shake
Granola bar/Oatmeal bar
Deli Turkey slices with a handful of pretzels
Now that we talked pre-workout, let’s also chat about post workout fueling. The goal here is to give the body the nutrients it needs to repair the muscle! Remember, in order to get stronger we work the muscle to fatigue and failure in an effort to recruit more muscle fibers. This breakdown of the muscle is necessary to then rebuild.
Post workout fueling should occur 30-60 minutes post workout and again, this can be a small snack followed by a meal within 2 hours of your workout. The focus during this time should be on protein and electrolytes. Focusing on protein and electrolytes following your workout not only helps the muscles rebuild but it also helps with post workout soreness, fatigue, and the dreaded cramps.
Good post exercise snacks:
Protein shake
Trail Mix
Cottage Cheese and cucumbers
Greek Yogurt and pineapple
Hard Boiled Eggs
Beef Stick and string cheese
Now that you have some good pre workout and post workout fueling ideas, it’s time to start implementing these concepts into your workout regimen. Keep in mind that fueling your body properly will become your ally in helping you reach your goals and if you are needing a little extra assistance with your nutrition and fitness plans, reach out to SHIFT Physical Therapy and Wellness.
Written by: Jackie Giese, Fitness Nutrition Specialist
