If you are anything like me, you have spent the last week glued to your TV cheering on the Olympians! Maybe even trying the wolf turn in your living room to see if it’s really that hard (spoiler alert: it is!). It is so inspiring and motivating to see these athletes dedicating hours of the day and years of their life with the hope of someday representing their countries and giving it their all!
Of course my nutrition brain goes to what are they eating before and after exercise to fuel these amazing performances – and how can we do the same. Although our exercise may be a little less intense (and sometimes a little more distracted) understanding what to eat before and after exercise can make a significant difference in your performance and recovery.
The right nutrition can help you power through workouts, enhance muscle growth while buring fat and reduce fatigue. In this blog, we’ll explore the best foods to eat before and after exercise, highlighting their benefits, providing some tasty examples and also dig into timing.
Pre-Exercise Nutrition: Fueling Up
When to Eat Before Exercise
Aim to eat your pre-workout meal 1-3 hours before exercising. This allows your body enough time to digest the food and convert it into energy. If you have less time, opt for a smaller snack 30-60 minutes before your workout.
Now some people that workout early in the morning prefer to work out fasted. If you are one of thoes people, I would encourage you to try to get a small snack into you before your workout and see if you notice a positive difference such as performance, recovery, appetite or stress levels during the day. I like 1/2 serving of protein poweder in my coffee and and apple sauce cup. If you don’t notice a difference, go back to what feels best!
How Much Should You Eat Before Exercise?
- Carbohydrates: 30-60 grams (this looks like a piece of fruit or about 1/2-1 cup)
- Protein: 10-20 grams (this looks like ~ 2 ounces/slices or 1/2 a cup)
What to Eat Before Exercise
Carbohydrates: Your Body’s Primary Energy Source
Carbohydrates are essential before a workout because they provide the energy needed to sustain activity.
Examples:
- Bananas: A quick and easy source of digestible carbohydrates, bananas also provide potassium, which helps prevent muscle cramps. (1 large banana contains about 30 grams of carbs)
- Oatmeal: A bowl of oatmeal topped with fruits provides a steady release of energy, keeping you fueled for longer workouts. (1 cup of cooked oatmeal with a banana contains about 45 grams of carbs)
- Whole Grain Toast with Peanut Butter: This combination offers complex carbs and a bit of protein, making it a balanced pre-workout meal. (2 slices of whole-grain toast with 2 tablespoons of peanut butter contain about 35 grams of carbs and 14 grams of protein)
Protein: Building and Repairing Muscles
Including a small amount of protein in your pre-workout meal can help start the muscle repair process early and reduce muscle damage during exercise. This is espeically important for peri and menopausal women.
Examples:
- Greek Yogurt: Rich in protein and easy to digest, Greek yogurt can be paired with fruits or honey for an energy boost. (1 cup of Greek yogurt contains about 20 grams of protein and 10 grams of carbs)
- Smoothies: Blend fruits, spinach, and a scoop of protein powder for a nutritious, pre-workout drink. (A smoothie with 1 cup of fruit, a handful of spinach, and a scoop of protein powder contains about 20 grams of protein and 40 grams of carbs). Wondering how to build the perfect smoothie? Check out this blog.
- Hard-Boiled Eggs: A great source of high-quality protein, eggs are also portable and convenient. (2 large hard-boiled eggs contain about 12 grams of protein and 1 gram of carbs)
Post-Exercise Nutrition: Replenishing and Recovering
When to Eat After Exercise
Your post workout meal is the most important meal of the day. If you find that when you exercise you are STARVING, focusing on your post workout timing is the single most impactful thing you can do to regulate your hunger! Try to eat within 30-60 minutes after your workout. This is when your body is most efficient at absorbing nutrients to replenish glycogen stores and repair muscles.
How Much Should You Eat After Exercise?
- Carbohydrates: 40-80 grams (this looks like 1-1 1/2 cups)
- Protein: 20-40 grams (this looks like ~ 4-6 ounces/slices or 1 cup)
What to Eat After Exercise
Carbohydrates: Replenishing Glycogen Stores
After a workout, your glycogen stores are depleted, so it’s crucial to replenish them. Consuming carbohydrates post-exercise helps restore these stores and aids in recovery. If you don’t refuel your glycogen stores, your body will kick up your cravings (typically sugar and carbs) and start to break down muscle to refuel these important stores.
Examples:
- Quinoa Salad: Quinoa is a fantastic source of carbs and also provides protein, making it an excellent post-workout option. (1 cup of cooked quinoa contains about 40 grams of carbs and 8 grams of protein)
- Sweet Potatoes: Packed with carbs and vitamins, sweet potatoes help replenish energy levels. (1 large sweet potato contains about 37 grams of carbs and 4 grams of protein)
- Fruits: Berries, apples, and oranges are quick and easy sources of carbohydrates that aid in recovery. (1 cup of mixed berries contains about 20 grams of carbs)
Protein: Repairing and Building Muscle
Post-exercise protein intake is vital for muscle repair and growth. It helps fix the small tears caused by exercise, leading to stronger and larger muscles.
Examples:
- Grilled Chicken: A lean protein source that pairs well with a side of veggies and brown rice for a balanced meal. (1 grilled chicken breast contains about 30 grams of protein and 0 grams of carbs)
- Protein Shakes: Convenient and effective, protein shakes can be customized with your favorite fruits and greens. (A shake with 1 scoop of protein powder, 1 cup of milk, and 1 banana contains about 25 grams of protein and 40 grams of carbs)
- Cottage Cheese: High in casein protein, cottage cheese is great for sustained muscle repair and can be combined with fruits or nuts. (1 cup of cottage cheese contains about 25 grams of protein and 6 grams of carbs)
Personalization is Key
As with all nutrition, personalizing it to your needs and digestion is key. Use this as a starting point and make small tweaks until you find your sweet spot. If you want help troubleshooting and/or some specific advice based on your activity levels and goals, reach out to me with questions or to set up an Initial Consultation. I’m here to help!
