What To Eat Before, During and After A Workout

What you eat around a workout can make a big difference to both your performance and your recovery. If you eat the wrong food, you may feel sluggish, achy and lethargic which is not optimal in achieving your fitness results.

Pre-Workout

Pre-workout is the ideal time to give your body the fuel it needs to perform at its peak. This means a combination of high-quality carbohydrates, lean protein and healthy fats. Include a combination of these foods in your meal about 1 to 3 hours before working out:

• Pasta

• Banana

• Fruit / Yogurt

• Peanut butter sandwich

• Granola Bars

• Eggs

• Cereals with milk

Avoid any junk food or food that is hard to digest. While a burger may fit in terms of macro-nutrients, you will pay the price when you start your workout.

Some people prefer to exercise on an empty stomach and have a big meal thereafter. However, this is not a good idea as your body is in a fasted state if you have not eaten for several hours. The body will start to break down muscle glycogen to deliver the glucose required for the exercise, which contradicts the goal of gaining muscle and burning fats. At times, exercising on an empty stomach can also make one feel weak and dizzy.

During Workout

One should only consume fluids during a workout. Eating solid food can affect the digestive system which causes discomfort and ultimately, performance.

If you are an average gym goer or exerciser, only consume water or juices during your workout as these can be easily digested.

The only reasons you may consider drinking something other than water during a workout is:

1. You are an advanced athlete.

2. It is a long workout (example: Long distance running)

If you do find yourself in one of the two groups above, consuming sports drinks during your workout can be helpful as they replenish your used glycogen stores quickly through fast-digesting carbohydrates in the form of sugar. This is most advantageous for long workout sessions when one’s energy levels can become seriously low, and for performance athletes who are required to be in optimal condition the entire time. Sports drinks also provide sodium, another important nutrient that is lost through sweat.

Post-Workout

The Post-workout meal should focus on high quality protein and carbohydrates. Protein aids in muscle recovery and growth, while carbohydrates replenish the glycogen stores and restore the energy the body needs to repair and recover.

You may have heard of people having a protein shake after a workout. This is because whey protein is easily absorbed and provides all essential amino acids that boost the muscle recovery process. Protein shakes are a great idea if you do not have time to cook and eat a nutritionally diverse meal. Simply mix the shake with a healthy carbohydrate source such as blended oats or fruit for a convenient and healthy post-workout meal.