What To Eat Pre/Post Workout
One of the most common questions we get asked by clients is “what should I eat before my workout?” or “what should I eat after my workout?” If you have asked this before, you aren’t alone!
There isn’t a “one answer fits all” solution, but we can give you a few tips to point you in the right direction…
Consume your pre-workout meal 30-90 minutes before you exercise. It should include a carbohydrate and protein and be low in fat.
1.) Carbohydrates: Your body will use the energy from carbohydrates to get you through the workout. A piece of fruit 30-60 minutes before your workout should be sufficient. A small cup of oatmeal or a piece of toast are other options.
2.) Protein: A source of protein before your workout will help fuel your muscles during exercise. A small scoop of whey protein (25-30g for men, 15-20g for women) works well 30-60 minutes prior, or alternatively a chicken breast, can of tuna or other protein source will suffice.
Why It’s Important
1.) More energy during workouts – Filling up your glycogen stores can improve your energy levels during exercise significantly.
2.) Protects your muscle – Your body is generally in a catabolic state during intense exercise, meaning if your body doesn’t have fuel from a pre-workout meal, it can break down muscle tissue to fuel itself.
Consume your post-workout meal within 30 minutes after you finish exercising. It should include a carbohydrate and protein and be low in fat.
1.) Carbohydrates: After a workout, your energy levels are depleted and need to be replaced. Once again, a fruit, oatmeal or a piece of toast are options for a post workout meal.
2.) Protein: Protein is vital to muscle repair after a hard workout. 25-35g of protein for men and 15-20g for women should do the trick. Protein powder is the easiest and most efficient protein source post-workout, but if you can swing it, try going for protein that comes straight from the source such as chicken, tuna, steak etc.
Why It’s Important
1.) Prevents muscle breakdown - This is especially true if you have just completed a strength workout. Strength training creates micro-tears in your muscle fibres, which need adequate nutrition to repair!
2.) Increases Protein Syntehsis - Your body is craving nutrients after a workout, and a healthy dose of carb’s can help deliver protein to your muscles instead of turning into fat.
3.) Faster Recovery - A good post-workout snack can help reduce soreness so that you can get right back to it!
4.) Keep energy levels up - Your energy levels will remain much higher after a workout thanks to a good post-workout meal.
Every person reacts differently to pre/post workout meals. Experiment yourself to see how you feel during your workout or after your workout. If you feel energized and feeling good, the pre/post meal you had probably did the trick. If you feel tired, nauseas, or bloated after your workout, try switching up your pre/post workout meals until you find what works best for you.