What to eat before and after a workout
Getting the right nutrients at the right times before and after a workout can help you optimize performance. Pre- and postworkout nutrition have different, but equally important roles for our bodies.
Pre-workout nutrition gives your body the fuel is needs to perform at its best, while postworkout nutrition replenishes your stores and helps your body to recover after an activity.
Not all workouts or exercises require dedicated fuel above or beyond your usual meal and snack patterns, gauge the intensity and style of your physical activity, as well as your own physical hunger cues to help determine if you need an extra snack or meal. For example, walking your dog for 30-60 min around the neighbourhood is a great activity, but may not reach an intensity that requires pre- or post-exercise fuelling while running with your dog for 30-60 min at a moderate to fast pace on a challenging trail, will likely require good hydration and the right nutrition to support the endurance of this activity.
If your physical exercise routine is focused on higher intensity training, or you are looking to build or tone lean muscle, the
timing of your intake may be more important that you think. The ideal window for workout nutrition is 1-2 hours before a workout an 30-60 minutes after a workout, so it’s a good idea to prepare and plan meals or snacks in advance.
How do you know if you need a snack? If it’s been more than three hours since your last meal, it’s a good indication that you probably need a pre-workout snack before hitting the gym. The focus should be on carbohydrates, which will provide the quick energy our bodies need to run an extra mile or lift one more set.
If you’re having a snack right before your workout (30 to 60 min before) a simple piece of fruit will do the trick. Apples, bananas,
and pears are portable snacks with virtually no prep required. You can also try a small portion of dried fruit, such as cranberries or raisins.
If you are choosing a snack 60 to 120 minutes before your workout, choose a slightly larger snack or a small meal to deliver a long-lasting source of energy. Include a small amount of protein such as nuts, yogurt, hardboiled egg, or tuna with your carbohydrate choice to help sustain you. Some great snacks include:
• Oatmeal with walnuts
• Greek yogurt with berries
• Hummus with ½ a whole-grain pita
• ½ can tuna with cucumber slices
• 1 hard-boiled egg with apple slices
Be mindful of the timing and portion size of your snacks since too many carbohydrates or consuming a snack too soon before a workout can cause stomach cramps or make you feel sluggish.
What you eat right after working out is the most immediate source of fuel and recovery for your workouts, so the foods you choose, and timing of nutrition can make a big difference on how you perform overall. The ideal window for food to do its job rebuilding, restoring and rejuvenating your tired muscles is within 60 minutes of your workout, with the first 30 minutes postexercise being the most critical.
If you will not be having a meal within 30-60 minutes of a workout, plan to have a snack within 15—30 minutes post workout to fight muscle fatigue before it sets in. The longer you wait to refuel, the longer it’ll take your muscles to recover. Aim to include a good source of protein and carbohydrates after exercise. Some of my favourite post-workout snacks include:
• Wholegrain crackers or apple slices with cheese
• ¼ cup mixed almonds and cranberries
• 1 tbsp nut butter on 1 slice whole grain toast
• ½ a sandwich (cheese, tuna, egg, chicken)
• Greek yogurt with fruit and hemp seeds
• Homemade energy balls While I always try to advocate eating whole, minimally processed foods, a good standby option for post-workout recovery is always a protein bar or shake. Look for options that are less processed and are low in added sugar.
Before I leave you to plan all your exercise meals, I want to remind you of that one little thing that is more important than any meal or snack for supporting performance, preventing muscle fatigue and keeping us feeling energized: good old H2O. We need to be well hydrated before, during and after activities to ensure we feel our best, and to replace any losses through sweat. Keep a water bottle with you throughout the day and sip regularly to prevent dehydration before you get to the gym.
Nicole Pin is a registered dietitian in Burlington. Nicole’s practice embraces the principles of mindful and intuitive eating to bring about sustainable and positive change with clients. For more information visit: enjoyyourfoodrd.com. Special to The Hamilton Spectator