Pre and Post Exercise Nutrition

Getting the proper nutrition before and after a workout can make a big difference in the quality of the workout and how the body recovers. Although nutrition can be tailored to each individual and workout, there are some important aspects of nutrition that should be included in every workout routine.

Pre-Workout Nutrition

Just like you wouldn’t drive your car without putting fuel in it, you shouldn’t start a workout without the proper nutrition. There are a three main goals of pre-workout nutrition. First, it helps to power your muscles. Your muscles need energy to keep you moving. Having the appropriate fuel helps to have the best workout possible. Second, it helps prevent low blood sugar and symptoms such as light-headedness, dizziness, needless fatigue, blurred vision, and indecisiveness. Third it prevents hunger. Hunger can distract you from concentrating on your workout. You are able to have the peace of mind that your body is well fueled.

Although some supplement and food companies tout the benefits of pre-workout protein, extensive research has found no significant differences in performance from planned pre-workout protein consumption. Protein is needed in a balanced diet to provide adequate amino acids for the muscles and body to function, as needed. As long as adequate protein is consumed throughout the day prior to your workout, it does not need to be consumed in a specific time window to boost performance and/or results. Carbohydrates have been proven in multiple studies to enhance performance during workouts when ingested 1-4 hours prior to a workout. This is due to its role in maintaining blood sugar and providing energy for muscles.

Pre-Exercise Meal and Snack Ideas

3-4 hours before workout

PB and honey on toast with Greek yogurt Fruit and yogurt smoothie with low-fat granola Oatmeal with brown sugar, almonds and a cup of skim milk Low-fat cottage cheese and crackers with apple butter Lean hamburger on a bun with lettuce and tomato, fruit and yogurt parfait Turkey and Swiss sandwich, fruit, and V8 juice Low-fat tuna melt sandwich, fruit, and low-fat yogurt Bagel with peanut butter and a banana

30-60 minutes Before Exercise

A piece of fruit (banana, apple) Toast with jam Crackers (Graham crackers, butter crackers) Juice Low-fat milk Low-fat yogurt

Post-Workout Nutrition

Post-workout nutrition varies from pre-workout nutrition. Studies show that BOTH carbohydrate and protein are recommended after workouts for best results. Consuming carbohydrate and protein within two hours after a workout promotes optimal glycogen storage and muscle synthesis. A 3:1 ratio of carbohydrate to protein has been suggested to be the best ratio to promote glycogen and muscle protein synthesis. This means that if you are eating 24 grams of carbohydrate, you want to aim for 8 grams of protein. Low-fat chocolate milk has gained much popularity with collegiate, professional, and Olympic athletes over the past couple of years because it is an easy way to get the 3:1 ratio, within those two hours. Although low-fat chocolate milk has gained popularity, it does not have to be the chosen post-workout snack. Ensuring that you have a snack or a meal within that window is the goal so that optimum recovery and gains can occur. Within that two hour window, the body and muscles are better at utilizing and distributing nutrients where they are most needed. Delaying carbohydrate intake may reduce muscle glycogen storage and impair recovery. Delaying protein intake may translate to smaller muscle gains than if protein was consumed within that window.  

Post-Exercise Meal and Snack Ideas

Post-Exercise Meal

Whole wheat pita sandwich with turkey, veggies, pretzels, and low-fat milk Rice bowl with beans, cheese, salsa, avocado and whole grain tortilla Stir fry with a learn steak, broccoli, bell peppers, carrots, and brown rice Baked potato with bean chili Omelet with vegetables and cheese and whole wheat toast with jam Chicken, sweet potato, and side vegetable

Post Exercise Snacks

Chocolate milk Low-fat yogurt Trail mix (Nuts and dried fruit) Cottage cheese and crackers Cottage cheese and fruit Apple with peanut butter Whole wheat toast with peanut butter Eggs and whole wheat toast

Properly fueling your body before and after a workout has been proven to give athletes the extra boost needed to meet performance goals. Although there are many commercially available supplements or food products designed to meet the latest research trends, trying to fulfill pre and post workout nutrition needs through whole foods is recommended. Processed foods or supplements may have sugars, preservatives, and ingredients that aren’t regulated by the FDA. Fueling with whole foods prior to and after workouts is ideal. With a bit of planning, getting the recommended nutrition before and after workouts is possible. As a result of proper nutrition, you will have better workouts and see positive changes in your performance and appearance. Happy eating!

Janae Decker RD, CD