Nutrition for Working Out

  When working out, it is very important to be fueling your body correctly and at the correct times. Most of the time, this all depends on the person and type of athlete they are. Although, there are some things that are the same for all people. 

One very important thing to remember is to make sure to get in your carbs. Carbohydrates are what your body uses for fuel and is what helps you keep going. The harder you work yourself and muscles, the more carbs your body needs. 

So, how soon before a workout should you eat? It depends on many things but a general rule of thumb is to not eat right before your workout. Ideally, eating 1-4 hours before is what your body needs depending on how well your body tolerates food. This is something you can experiment with during practices. Your body needs to digest the food before you start working your muscles so you can compete at your best. It is difficult for your body to do two things at once. Eating too close to a workout could cause GI discomfort. Suggestions of foods to eat before working out include a peanut butter and banana/ PBJ sandwich, greek yogurt with berries, oatmeal with low-fat milk and fruit, apple and peanut butter/almond butter, and a handful of nuts and raisins (two parts raisins: one part nuts). All of these include carbohydrates and protein. The carb fuels your muscles and body while the proteins rebuild and repair your muscles. The protein before a workout also provides the correct amino acids in your muscles to be available. Although, eating these post workout is more important. 

Our bodies use stored energy in our muscles to get through our workout. After the workout, it is important that we replenish what we lost. This is when it is most important to focus on eating carbs and protein. This allows our muscles to get the energy they lost during the workout while also rebuilding and repairing our tired muscles with protein and amino acids. Try to eat within an hour after the workout so your body can get the most use out of the nutrients. Good meals to eat after a workout include a recovery smoothie made with low-fat milk and fruit, low-fat chocolate milk, turkey on a whole-grain wrap with veggies, and low-fat yogurt with berries. This offers mainly carbs with proteins available while the liquid options help with rehydration. 

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