THE BEST FOODS AND SUPPLEMENTS TO FUEL YOUR BODY PRE AND POST WORKOUT.
PRE + POST WORKOUT NUTRITION
Why it maters
Whether CrossFit, Pilates, or weightlifting is your thing, what you eat matters.
Fueling your body with the right foods at the right time helps you reach your
fitness goals faster.
Your pre and post-workout nutrition
depends on the type of workouts you do,
your body composition, and your goals.
This guide will walk you through how and
when to fuel your body to get the best
results.
But before we get into more details, here
are some general nutrition guidelines to
keep in mind when exercising:
Workout Nutrition Tips
Quality matters. Opt for wholesome foods like fruits, veggies,
high quality protein, whole grains, nuts and seeds. High
quality, minimally processed foods are easier to digest and
higher in nutrients.
Watch portion sizes. Large meals are best consumed 3-4
hours before workouts. Small meals and snacks work well 1
hour before exercising.
Drink up. Anytime you break a sweat, you lose body fluid. So
be sure to drink plenty of water before, during and after
exercise.
PRE WORKOUT NUTRITION
The goal of pre-workout nutrition is to be sure your muscle has enough glycogen, your body’s main energy source. Glycogen is stored in your muscles and liver and comes from carbohydrates.
For this reason, most of your pre-workout
nutrition should come from carbohydrates.
Carbs get a bad rap these days. But they’re an essential macronutrient -- and act as the fuel for your engine.
Pre-workout meals and snacks should also
include some protein. Protein is what repairs and rebuilds muscles. Eating a bit of protein before exercise can boost protein synthesis during your workouts. Just be sure it’s easy to digest.
Go easy on foods high in fat before workouts as this can slow digestion.
Pre Workout Meal & Snack Ideas
Oatmeal with peanut butter and hemp hearts
Boiled eggs & whole grain toast
Fruit smoothie with protein powder
Low fat Greek yogurt with berries & granola
Apple with almond butter and hemp hearts
Protein pancakes
POST WORKOUT NUTRITION
The goal of post workout nutrition is to refill your energy stores and help your body build muscle. Exercise depletes glycogen. If you had an intense workout or did not get a pre-workout meal with carbs, you may need to replenish these energy stores.
Protein is also crucial post workout. Consuming protein after exercise prevents excessive muscle breakdown and supplies your body with amino acids to promote muscle synthesis.
Ideally, snacks and meals should include carbs and
protein and be eaten within 30-60 minutes post workout. Aim for at least 20 gram of protein (or more) for each post workout meal, more if you lifted heavy weights.
If building lean muscle is your goal, you’ll want to bump up your protein, carbs, and portion sizes. You will want to aim for one gram of protein per pound (2.2 g per kilogram) of body weight total protein for each day. Approximately 1/3 of this should be soon after your workout. Remember that lean muscle mass helps with weight loss and control.
Post Workout Meal & Snack Ideas
Grilled chicken with veggies and rice
Protein smoothie with fruit & spinach
Low fat cottage cheese with fruit
Scrambled eggs and egg whites with potatoes
Salmon with baked sweet potato
Tuna sandwich on whole grain bread
Turkey in whole grain wrap w/veggies
WORKOUT SUPPLEMENTS
When it comes to workout recovery, there’s no substitute for proper nutrition. However,
science shows some supplements may enhance athletic performance. Here are a few
popular workout supplements and the best times to use them:
Pre-Workout
Caffeine
Caffeine increases alertness and endorphin release, which may improve athletic performance. That said, caffeine can disrupt sleep, so don’t overdo it. Try drinking 1 cups of coffee pre-workout and see if you notice a difference.
Beta-Alanine
L-Citrulline
Pre or Post Workout
Creatine
This compound is found in skeletal muscle. It helps the body produce
adenosine triphosphate (ATP), the primary energy source for muscle
contractions. Creatine is shown to increase training volume (more
repetitions).
BCAAs
Electrolytes
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