Eating before and after a Workout
Does it Matter?
Should I really eat before and/or after I exercise? My clients ask this question often. The answer is yes – you should eat before AND after you exercise as both are important in building muscle and restoring energy stores which are depleted through physical activity. Another question is usually followed by the first: What should I eat before and I after I work out if it’s so important? The answer is more individualized and complex, depending on the time and the type of workout you’re performing.
The Answer is Yes. Here’s Why:
Exercise and nutrition are key to overall health and wellness. However, it doesn’t just stop there. Nutrient timing, specific and strategic timing of meals and snacks are very important. In general, eating healthy foods will result in better health. To achieve a better body composition, our bodies need fuel at different times of the day to reserve and build muscle while also regulating blood sugar. It’s not just about fueling our bodies, but fueling our bodies properly to achieve the results we want.
Before a Workout:
Whether it’s at the beginning or end of the day, providing your body with outside fuel sources of food will preserve muscle so a higher percentage of weight can be lost through fat. Consuming a small amount of simple carbohydrates (roughly 30 – 40 minutes prior to a workout) will provide enough fuel to sustain exercise. For example, my favorite pre-workout snack is a granola bar. This is an adequate amount of simple carbohydrates that will absorb quickly without lingering in your stomach while training.
Prior to training, it’s beneficial to avoid foods that are high in protein or fat as these macro-nutrients are slower to digest and absorb. These slower absorbing nutrients can cause stomach distress during exercise. Instead, the body needs food that are quick to absorb such as simple carbohydrates. If food does not sit well while exercising, play around with the type of food and time you are eating before a workout. Most likely, you are consuming food high in calories, protein and fat.
Quick Foods to Eat before a Workout:
- Granola bar (1 bar) – 30-35 minutes prior to workout
- Oatmeal (1 cup) – 1-2 hours prior to workout
- Apple (1/2 or full) – 30-45 minutes prior to workout
After a Workout:
Once you’ve stopped most exercise, your body has 45 minutes to an hour of optimal protein uptake. Within this window, your body needs protein to efficiently rebuild the muscle you broke down during exercise. High intensity exercise is different. In this case, it is best to replenish carbohydrate stores by consuming complex carbohydrates (i.e. vegetables). This is a great way to refuel the body with vitamins and minerals, reducing inflammation and recovery time.
Quick Foods to Eat after a Workout:
- Protein Bar (1 Bar) – 30-45 minutes after a workout
- Protein Drink (1 Container) – 30-45 minutes after a workout; low sugar and carbohydrate protein drink
- Green Smoothie with Protein – 30-45 minutes after a workout; Add a low sugar carbohydrate protein powder to a smoothie with greens and fruit
- Lunch Meat and Veggies – 30-45 minutes after a workout; Make a small baggie of lunch meat and veggies for a post-exercise snack on-the-go
In Other Words…
It is important to eat before AND after a workout to fuel your body efficiently and keep your body running at a consistent level while maximizing results. Who wants to work out for nothing, right? Make the most of your training by fueling with proper nutrients before and after exercise. Your body will thank you later.
About the Author:
Jacy Mullins, M.S.Ed., NASM-FNS, CES earned her Master’s in Exercise Physiology from the University of Mary Hardin-Baylor in Texas. She is
an Exercise Physiologist and Health Fitness Professional with a fitness nutrition and corrective exercise certification. Jacy works with all populations, specializing in helping others strive to increase their
overall well-being through lifestyle modifications. Most notably, Jacy has been published in well-known educational journals for her contribution to exercise testing and supplementation research studies. Her passion for overall wellness is driven by her own fitness journey
and love for nutrition. For more information on the author, visit www.fitnessbeyondtraining.com.
