Timing Pre and Post-Workout Nutrition

    Sometimes figuring out what you want to eat before or after your workout can be a challenge. In actuality, it really just depends solely on the type of workout or the type of athlete you are. But, no matter what type of workout you are completing, there are some basic truths that apply to both pre-and post-workout nutrition for your body. 

Don’t Skip the Carbs

Carbohydrates, or carbs, are known as the fuel for your body and muscles, and the harder you work those muscles, the more fuel you need in order to sustain your body. When it comes to knowing how long you should eat prior to your workout, it really just depends. Regardless of the type of workout, you complete, it is best to not eat immediately before; this is because your body is not only trying to use its muscles during the workout, but your stomach is also trying to digest that food at the same time. Eating too soon, may hinder optimal performance, and may even cause gastrointestinal discomfort during the workout. 

Depending on how well your body tolerates food, the ideal range of eating prior to your workout should be about 1-4 hours. It is really all about trial and error to see what works best for your body and what gives you the best results. If you are any type of competitive athlete, the best time to experiment with this would be during the training days rather than the actual day of your competition. 

Some examples of a pre-workout meal might include: 

• Peanut butter and jelly sandwich

• Peanut butter and banana

• Greek yogurt with berries

• Apples with peanut butter or almond butter

• Oats with low-fat milk and fruit

All of these suggestions contain both a carb and protein source. The carbohydrates are the fuel, and the protein is what rebuilds and repairs; protein also works to make sure the right amino acids are available for your muscles. Having both protein and carbs in you is even more crucial post-workout. 

Post Workout Nutrition

Your body uses stored energy, also known as glycogen, held in your muscles in order to make it through your workout. However, you need to replenish the lost nutrients after the workout. Focusing on getting your carbohydrates and protein into your system after your workout, allows your muscles to replenish the lost glycogen, as well as repair themselves with the protein and amino acids available. Eating within an hour post-workout is ideal. 

Some examples of post-workout meals include: 

• A smoothie made with fruit and low-fat milk

• Chocolate milk (low-fat)

• Turkey on a whole-grain wrap made with veggies

• Fruit with low-fat yogurt

Having the liquid options of the smoothie and chocolate milk not only provides carbs and protein but also rehydrates your body as well. 

Take Home Points

• Having an intake of carbohydrates helps to fuel the muscles you will be using, and the repairing of muscles comes from your protein sources. 

• Eating within 1-4 hours pre-workout, and 1-hour post-workout is the optimal time frame for your body and muscles. 

• If you are a competitive athlete, you should never try any new pre- or post-workout routine the day of your competition; it is best to do so during your training period to learn what works best for you and your body. 

Source: 

https://www.eatright.org/fitness/exercise/exercise-nutrition/timing-your-pre-and-post-workout-nutrition