Whether biking, pilates, or weight lifting 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.Â
This guide will walk you through how and when to fuel your body to get the best results.Â
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.Â
For this reason, most of your pre-workout nutrition should come from carbohydrates as they act as the fuel for your engine.Â
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 Suggestions
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
Cottage cheese 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.Â
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.Â
Ideally, snacks and meals should include carbs and protein and be eaten within 30-60 minutes post-workout. Aim for at least 20 grams of protein for each post-workout meal, more if you lifted heavy weights. 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
What to eat pre- and post-workout