Studies show that what we eat before, during and after a workout can have a significant effect on our energy levels, the quality of our workout, and the recovery process which follows.
Our muscles need to be properly fuelled to get the maximum benefit from the workout we’ve just completed. And, without the proper nutritional support, you won’t get the optimal “bang for your buck,” from the hard work you put in.
That said, however, if you are eating a healthy diet, and are getting enough calories to support your activity levels, you can probably rely on your own appetite, energy levels, and experience to tell you how much to eat before, during, and after a workout.
What To Eat Before, During And After A Workout
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Here are a few additional suggestions to help you gain maximum benefit from your workout.
1. Before A Workout
Your muscles rely mainly on carbohydrates for energy production during a very intense workout.
So, in your pre workout meals you may like to include some complex carbohydrates, such as wholewheat bread or pasta, rice, fruits and vegetables, along with a little protein to help prevent a blood sugar spike.
Try to keep your fat intake to a minimum, since high fat foods tend to take longer to digest, and can therefore leave you feeling heavy and sluggish during your workout.
Your pre-workout meal should also be light in volume — you don’t want to have a large amount of food to digest while you’re working out, as this could reduce your ability to train at the intensity you’d like to.
Try to make sure you are properly hydrated throughout the day, and particularly prior to and during your workout, also.
Aim to drink around two to two and a half cups of water in the 1-2 hours before your workout, and then drink water during and after your exercise.
Water is the best choice (unless you are an athlete) for hydration prior to workouts. Sports drinks aren’t necessary for most of us.
2. During A Workout
For all but those engaging in long-term endurance exercise, it isn’t necessary to eat during your workout.
You should, however, keep a water bottle with you to rehydrate every 15-30 minutes during your training session.
If you are planning a very long bike ride or run, you may want to take along an energy bar, or some easily digested fruit, such as a banana, or orange slices, to help maintain your blood sugar levels.
You may have noticed energy gels in health stores, which come in small packets, and are similar in taste and consistency to pudding. These gels are packed with sugar for instant energy during a long, continuous workout, and can provide a quick energy boost.
However, they don’t provide much in the way of nutritional value, and for most people they are completely unnecessary.
3. After A Workout
Studies show the best post-workout nutritional strategy is to eat quite soon after finishing a workout.
Some believe there is a window of 30 minutes to 2 hours following exercise, when our muscles are most receptive to storing carbohydrates, and repairing damaged tissue.
Failing to eat within 2 hours of finishing your workout can delay your recovery from exercise, and leave you with less energy for your next training session.
If you have cut back your carbohydrate intake, but still like to eat a little each day, your post-workout snack or meal is the perfect time to do that.
Also, don’t forget to get some protein in, too, for muscle refueling and repair.
As I’ve empathized already, it is also very important to replenish the fluids you have lost during exercise.
What are your favorite meals and snacks pre and post workout?
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{ 9 comments… read them below or add one }
Great information! It took me a long time to figure out WHAT to eat before a workout to prevent The Crash. I tried everything. What I discovered was this:
1) Before – about 30 min to an hour before, I eat an English Muffin (it’s working perfectly). About 120 calories.
2) During – I drink a ton of water and sometimes snack on dried apricots if I feel the grumble in my stomach.
3) After – I go home and immediately eat either dinner or lunch depending on the day I worked out. Eating a meal with protein and veggies right after works great.
Thanks for sharing what works for you Lisa :-)
Great post! A trainer once told me the perfect post-workout drink is a cup of chocolate milk. He said it had the right ratio of protein/carbs/fats. What do you think? Thanks!
Yeah, but the sugar kind of kills it. If you’re trying to replenish those aching muscles with protein quickly, high-GL carbs (like sugar) are the way to do it, but sugar creates so many problems in the body (reactive oxygen species in cells, weakening of white blood cells’ ability to stave off bacteria, reduced muscle strength, et cetera) that you really don’t want such refined mess in your system. A better choice would be a large sweet potato and some tuna or salmon; you get the benefits of fast protein synthesis from the higher GL of the sweet potato, as well as vitamin A and other nutrients. Still, milk is definitely good for bulk so maybe just the milk alone with a sweet potato if you can stomach it. (Ha)
I agree with Kiko, I wouldn’t be a fan of drinking chocolate milk as a post workout snack.
Hi Melanie,
I would like to ask you..I’ve read a book and it stated that going empty before a workout burns calories more than eating before it and it also stated that it was found out by research.I’m quite confused..So,can you give me your opinion?
Thanks for your time!:D
Umm..sorry Melanie I don’t think you need to answer that..Now that I’ve browsed through your EXERCISE segment above…I have found the exact answer (your article-Should You Exercise on an Empty Stomach to Lose Weight?)…Sorry..><
Hi A’qilah, Yes there are varying opinions on this one. Do you have the reference to the study in the book, I’d like to look it up before making comment?
I’m sorry but no..I actually read that book in a rush..and that book wasn’t mine..It was my uncle’s and I read that in his house and it was about time for me to go home…
The book basically tells about cures to health problems, (sorry I can’t remember the title, it was quite long..>.<) then I found this weight loss section and I go on and read it, taking note of the only important things.
But, what I do remember is, it just said that the "going empty before exercising" is backed by a scientific research, but not in a particular way -by whom or what institution. I can't remember how the exact wording goes, but it do mean it was a scientific study!
And one more thing is when I looked at the main cover of the weight loss section, there was no particular person's name written, which means, it was written by- I don't know….
So, just wanting to know your opinion based on those many opinions about that one (:
But actually I am convinced by what you said in your article-Should You Exercise on an Empty Stomach to Lose Weight?
Thanks^^