It’s often asked “What should I eat before coming to the gym and immediately after a workout?” We had the chance to sit down with our nutritionist, Bree, to find out what she had to say both about the importance of your pre and post workout nutrition, as well as the best foods to grab for those meals.
Keep reading to find out what Bree recommends!
Nutrition is undoubtedly the foundation of health and wellness, but the subject of nutrition
surrounding workouts can be a confusing and challenging topic for many. No matter if you are a
professional athlete or a casual gym goer, the fact that proper nutrition is vital to optimizing
performance remains the same.
Although the timing of nutrients is important for performance and recovery, the amount and types of food that you eat overall is what is important for determining your actual body composition. You may have heard of the 80/20 rule, otherwise known as the Pareto Principle. This statistical rule states that 80% of outcomes come from 20% of causes. Although primarily used in business and economics, the same “rule” can be applied to nutrition and exercise.
80% of results will come from proper and consistent nutrition and 20% from training. If you aren’t eating for your goals, then it is almost a surety that you will be stagnant in your training. Your body needs calories for performance and muscle growth. It also. needs the right types of calories for recovery as well.
The questions you may ask yourself when it comes to pre and post workout nutrition may be:
Should I eat before a workout?
Do I eat a full meal before I work out or just a small snack?
What kind of food should I eat before a workout?
How many hours before a workout do I need to eat?
All of these questions largely depend on you…the athlete. What you eat depends on when you
eat and the timing of your workouts.
Ideally, you’ll want to eat 1-3 hours before training.
Wait! What if you attend the 5am class and don’t feel like eating at 4am? Did you know that you can fuel up the night before in preparation for an early morning workout?
You may have heard that eating too close to bedtime can be detrimental to your sleep, but carbohydrates are our main source of energy. In addition, protein rebuilds and repairs the muscle fibers, so it is ideal to have a combination of those nutrients when planning a pre or post workout meal. If you eat within an hour of starting your workout, or, if you are someone who’s stomach doesn’t tolerate food too close to your workout, you’ll want to consume a small amount of quick digesting carbs and protein.
If you eat several hours before you train, a more substantial meal should be consumed, including slower digesting carbs and protein.
After a workout, the focus should be on refueling your energy stores with carbohydrates and
providing your body with enough protein to promote recovery and repair the muscles. When we
exercise, our bodies are depleted of glycogen, which is the stored form of glucose in our
muscles and liver, so it’s important to eat a well-balanced meal to replenish what you’ve lost.
We asked Bree what she recommends for both pre and post workout snacks and meals. She shared a few of her go-to staples below:
Pre-Workout Snacks (suitable for up to an hour before your workout):
● Banana with 1 TBSP of nut butter
● Rice cake (plain or salted) with 1 TBSP of nut butter (you can top this with cinnamon
and/or a drizzle of honey for extra flavor)
● Small serving of Greek yogurt and berries (5.3 oz single serving cups work well, can top
with a small amount of granola or raw oats)
● Oatmeal (avoid pre-sweetened instant varieties)
● Overnight protein oats
● Protein bar (approx 200 cals, avoid sugary types)
● Dried fruit with a half of a serving
Pre-Workout Meals (suitable for 2-3 hours before your workout)
● Chicken or fish with rice/potatoes and veggies
● Green protein shake
● Egg omelet with vegetables and cheese
Night before an early morning workout (avoid sugars before bed)
● Oatmeal (top it off with a handful of crushed nuts and berries)
● Pasta (some people feel sluggish with carb loads, so pay attention to how you feel with
certain types of carbohydrates)
● Small protein smoothie (add a half to a whole frozen banana for potassium)
Post-workout meals:
● Cottage cheese with fruit
● Green protein smoothie
● Tuna or egg salad on toast
● Eggs, toast, and fruit
In the end, Bree reminds us that no one knows your body better than you, so what you eat before a workout may require a little trial and error on your part.
Easier to digest carbs will be easier on your stomach during a workout. Foods higher in fiber may upset your stomach, so you’ll want to make sure the foods you choose have only a low to moderate fiber content. Those who have trouble tolerating food before a workout may opt for a sports drink instead of solid foods.
Whole foods are always preferred, but supplements are a good option for those who don’t have time to prep a pre or post workout meal. A good supplemental drink will contain approximately 15-25g of protein and about 0.25 grams of carbohydrates per pound of body weight. Of course, don’t be afraid to
experiment and tailor these recommendations to your needs.
As always, if you feel confused or would like personalized nutrition advice, please don’t be afraid to talk to our in-house nutritionist, Bree!
