WHAT TO EAT BEFORE AND AFTER WORKOUTS TO SEE RESULTS?

Do you ever wonder about the importance of your pre and post-workout meals? Questions like when to eat, what to eat, and how long before and after your workout can be crucial for fueling your exercise routine and optimizing your performance. In addition to staying properly hydrated, understanding which nutrients your body needs for energy and muscle repair is essential. Let’s dive into some key insights.

Step 1: Pre-workout Nutrition

Your body should focus on performing during your workout, not digesting a heavy meal. Therefore, it’s advisable to avoid eating a large meal within an hour of your exercise. If you need a snack close to your workout (around 30 minutes before), opt for something light and easily digestible, such as a small piece of fruit like an apple or banana. Steer clear of heavy fats and proteins at this time.

A more reasonable time frame for a pre-workout meal is 2-3 hours before your exercise session. Within this window, aim for a balanced meal that includes carbohydrates, protein, and a small amount of healthy fats. This combination can provide sustained energy and support muscle function, particularly if you’re engaging in strength training.

Some pre-workout meal ideas include:

• An hour before: Greek yogurt with fruit or a protein bar (full or half), or a piece of fruit with nut butter.
• 2-3 hours before: Avocado toast on whole-grain bread, peanut butter and sliced fruit on whole-grain bread, oatmeal with peanut butter and fruit, a protein shake, an egg with veggies and fruit, or protein cereal with milk.

Step 2: Post-workout Nutrition

After your workout, your body needs to replenish its glycogen stores (the stored form of glucose) and repair muscles that were used during exercise. It’s crucial to aim for a post-workout meal within 60 minutes, especially if you had an intense workout or practiced fasting before exercising.

For effective workout recovery, focus on consuming complex carbohydrates and protein in your post-workout meal. Additionally, consider replenishing lost electrolytes from sweating by drinking water and incorporating electrolyte-rich foods or supplements into your routine.

Some post-workout meal options include:

• Egg, vegetables, and avocado with fruit.
• Turkey, tuna, or chicken with lettuce and tomato on whole-grain bread.
• A protein shake (with protein powder, fruit, and chia seeds).
• A protein waffle with nut butter and banana or blueberries.
• Grilled chicken with quinoa or sweet potatoes and veggies.
• Oatmeal with protein powder and berries.
• Cottage cheese with fruit.

Additional Notes:

• Pre and post-workout meals can have similarities if your meals begin a couple of hours before your exercise, typically consisting of a combination of carbohydrates and protein.
• Avoid eating too close to your workout to prevent gastrointestinal issues like nausea and cramping.
• Some individuals prefer fasting workouts in the early morning. If this suits your routine, remember to stay well-hydrated with water (8-16 oz before, during, and after your workout) and follow the above nutritional guidelines.
• Listen to your body and pay attention to how you feel during and after your workouts. Your energy levels, performance, and recovery are influenced by what and when you eat. Experiment with different snacks, meals, and timing to find what works best for you.
• Keep in mind that factors like weather, blood sugar levels, hormones, sleep, and more can affect your workout performance at different times of the day. Adjusting your nutrition and fueling strategy can help enhance your energy, performance, and recovery accordingly.

Conclusion:

Prior to your workout, focus on providing your body with a balanced meal 2-3 hours in advance, featuring carbohydrates for energy and protein for muscle support. If you need a snack closer to exercise, opt for something light and easily digestible, avoiding heavy fats and proteins.

After your workout, aim to replenish your glycogen stores and aid in muscle repair with a post-workout meal within 60 minutes. Complex carbohydrates and protein should take center stage in this meal, and don’t forget to rehydrate and replace lost electrolytes through water and electrolyte-rich foods or supplements.

Remember that individual factors, such as your schedule, preferences, and bodily responses, play a role in determining your ideal nutrition strategy. So, don’t hesitate to experiment with different snacks, meals, and timing to find the approach that suits you best.

By paying attention to your body and adapting your nutrition to your workout routine, you can boost your energy, enhance your performance, and expedite your recovery. Ultimately, your journey to better fitness is not only about what happens during your workout but also how you nourish your body before and after the sweat session.