“What Should I Eat Before and After a Workout?”
Ohhhhh the infamous “what do I eat before and after a workout” question.
Let’s start by breaking up the 3 macronutrients: carbohydrates, proteins and fats.
Carbohydrates and proteins will be the main component of WHAT to consume before and after training. Fats will be covered briefly in this article due to having less significance in terms of performance and recovery within the muscle.
Before a training session, the primary focus of nutrition is to ensure you have energy to get through your lifts and perform your best. After a training session, nutrition will play a role in recovery and muscle preservation/building to ensure for optimal performance in the future.
Benefits of Carbohydrates (Pre- and Post-workout):
-Improved energy to perform.
-Adequate glycogen storage. This is needed to keep ‘fuel in the tank’.
-Improved muscle retention for growth.
- When consumed with a protein, carbohydrates stimulate an insulin release that enhances the delivery of protein to the muscle. This improves protein synthesis to prevent muscle break down.
Carbohydrates BEFORE Training:
If you have a longer duration to eat before training, such as a 1-3 hour time window, it is best to consume a meal that includes complex carbohydrates. Complex carbohydrates are less processed, usually more fibrous and have a quicker rate of digestion compared to refined carbohydrates. Consuming up to 60 grams (about two handfulls) of complex carbohydrates with your meal 1-3 hours prior to exercise is suggested to maintain energy levels when it comes to training performance. It ensures you have immediate energy for your training and some left in storage (in the form of glycogen).
Carbohydrate sources for 1-3 hours before exercise:
-Whole grain rice and pasta
-Beans, lentils
-Quinoa
-Sweet potatoes
-Oats
If you have a shorter duration to eat before your workout, such as a 30 to 60-minute time window, it is best to eat a very small meal or a snack that consists of more refined carbohydrates with up to 30 grams (about one handful) of carbohydrates. Refined carbohydrates allow for a more immediate energy source due to a more instant insulin release response compared to complex carbohydrates. I tell my clients, if you are to eat anything ‘processed’ or sugary, eat it within 60 minutes before or after training.
Carbohydrate sources for 30-60 minutes before exercise:
-Dates
-Sugary cereals
-Baked goods (cake, donuts, cookies)
-White breads, rice, pasta
-Fruit
-Energy bar
Benefits of Protein (Pre- and Post-workout):
-Protein synthesis to build muscle, and preventing it from breaking down.
-Increased or maintenance of muscle mass.
-Prevent and reduce muscle damage, leading to quicker recovery to perform your best.
Protein BEFORE Training:
Consuming about 20 protein (about one to two palms full) within 2 hours prior to training is important to reduce damage to muscles and increase the amino acids within your bloodstream. This again, helps prevent muscle breakdown and promotes muscle growth.
Protein sources for 2 hours before exercise:
-Lean meats: Chicken, turkey
-Low fat fish
-Egg whites
-Energy bar
-Protein shake
Carbohydrates and Proteins AFTER Training:
It is best to consume at least 30 grams of carbohydrates and 20 grams of protein within an hour after training to achieve the best results in terms of recovery. The carbohydrates will replenish glycogen stores (stored sugar in muscles and liver). When consumed with a protein, carbohydrates stimulate an insulin release that enhances the delivery of protein to the muscle. This improves protein synthesis to prevent muscle break down. The protein will help maintain and/or increase muscle mass along with prevent muscle breakdown and damage. As these physiological responses enhance muscles preservation, performance should improve with the consistency of your training. The type of protein and carbohydrates aren’t too important as long as you are refueling with both sources every 2-3 hours (if you can.)
Carbohydrate and protein sources post-training:
-Fruit smoothie with protein powder
-4oz cut of meat with 1-2 cups of rice and veggies
-Eggs and toast
-Cottage cheese and fruit
-Protein shake and cereal
Fats Before and After Training:
As there are several benefits of consuming healthy fats, they don’t play too much of a role when it comes to performance and recovery of the muscle. Because fats take longer to digest in the body and slow the rate of carbohydrate and protein delivery to the muscle, they are not recommended in a large quantity within 2 hours before or after a workout.