PRE & POST WORKOUT NUTRITION
Article written by personal trainer, Makayla Burke.
Pre- and post-workout nutrition are very important for maximizing both performance during a workout and recovery after a workout.
However, to optimize your energy demands, you must be smart about what and when you eat/drink.
What & When to Eat
The main goal of a pre-workout meal is to load our muscles with glycogen (sugars from carbohydrates).
Doing so supplies immediate energy to our muscles and prevents the depletion of glycogen in our muscles during a workout.
Most pre-workout snacks/meals should consist of carbohydrates, the primary energy source for our muscles during a workout because carbohydrates are easily broken down and utilized.
A small amount of protein and fat can also be consumed, but it shouldn’t be the focus as it takes too long to digest.
Smart Simple Carb and Whole Food Choices
Rice
Beans
Potatoes
Granola/cereal bars
Fruits (bananas, apples, etc.)
Whole grain bagels/bread
Sports drinks
Smoothies
Consuming this snack/meal at the right time before a workout is important.
Eat too early, and the energy from the meal will be gone before exercise begins.
Eat too late, and the stomach might feel too full to exercise comfortably.
That said, the optimal time for a pre-workout snack is about 30 minutes before a workout.
When it comes to protein and fats, try eating a meal heavier in these macronutrients about 3 hours before a workout.
This allows plenty of time for digestion and prevents the stomach from feeling too full during exercise.
Good Proteins
Ground turkey/beef
Chicken breast
Fish
Eggs
Good Fats
Avocados
Peanut/almond butter
Nuts
Pre & Post Workout Nutrition Importance
Just as there is high importance of pre-workout nutrition, post-workout nutrition should also be prioritized to optimize recovery and progress.
The primary purpose of post-workout nutrition is to replenish the glycogen in our muscles lost during exercise and increase protein synthesis, which is responsible for repairing and building muscle tissue.
The timing of post-workout nutrition is rather important as well.
Following a workout, there’s a “window of opportunity” (also known as the “anabolic window”) during which our muscles are primed and more susceptible to absorbing nutrients.
This optimal “window” is open immediately after a workout and lasts about an hour, so it’s smartest to have a post-workout snack or meal right after finishing exercise.
Let's dive into WHAT to eat following your workout.
Protein and carbohydrates should be the main focus.
Protein stimulates protein synthesis, and carbohydrates replenish muscle glycogen and spike insulin (which transports nutrients into muscle cells).
Some fats can be consumed, but large amounts may slow digestion and absorption of protein and carbs, so keep fat intake on the lower end following a workout.
Smart Whole Food Protein
Lean meats (chicken breast, ground turkey, fish)
Eggs
Greek yogurt
Cottage cheese
Smart Whole Food Carbohydrate
Potatoes
Rice
Fruits
Rice cakes
Oatmeal/cereal
Whole grain bread/pasta
Although whole foods are always a smart option, things like protein shakes/bars and meal replacement shakes can also be a good option post-workout.
Conclusion
The impact that both pre- and post-workout nutrition have on progress and your body’s ability to recover following exercise is crucial.
Prioritizing the foods and drinks you consume around your workouts may be the missing puzzle piece your body needs to grow and flourish.
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