Healthy and nutritious pre- and post-workout choices can help you have more energy during exercise, perform better, recover faster, build strength and endurance, and reduce your risk of injury.
But just because a food is considered “healthy” doesn’t mean it’s the best for fueling your body pre- and post-workout.
3-4 hours before exercise
Whether you train late in the morning, afternoon or evening, eating the right meal before your workout (even if it’s just a few hours before) can make a big difference in your performance, energy and fat burning.
- Carbohydrates: Carbohydrates should be the main source of “fuel” for your workout. As the body digests this macronutrient, it converts it into glucose, which is stored as glycogen and then used for energy. This category includes fruits and vegetables and whole grain bread or pasta.
- Protein: Protein before your workout will give your body the energy it needs, slow down the digestion of carbohydrates, and serve as a secondary fuel source. Eat lean meats, tofu, yogurt and cheeses.
- Fats: Fats round out the pre-workout meal because they boost satiety and act as a fuel source for longer workouts. Eat good fats such as avocados, nuts, vegetable butters and seeds.
To put it all together, a pre-workout meal or snack could be a sandwich with wholemeal bread, a boiled egg, cheese and avocado or oatmeal with almonds or a banana with a glass of milk (plant or animal) or a smoothie with unsweetened cocoa, peanut butter (no additives) and banana.
90 minutes before exercise
As you approach a workout, choose a small carbohydrate snack (such as fruit) paired with a light protein or fat (such as cheese or hummus) that can be digested quickly to avoid cramping, indigestion or sluggishness, without “sacrificing” valuable energy.
Some snack ideas include:
– Apple and cheese stick
– Banana and peanut butter
– Tomatoes and some hummus
– Berries and yogurt
– Carrots
Post-workout
The goal of a post-workout meal or snack is to refuel, so the nutrients help restore muscles and energy stores after exercise.
As for the amount of carbohydrates and protein in your post-workout meal, this can vary depending on your needs.
Some ideas for post-workout meals include:
- Smoothie with berries, protein powder, chia seeds and green leafy vegetables
- Oats with some vegetable butter and banana pieces
- Whole grain tortillas with avocado, shredded chicken and peppers
- Brown rice, lean protein (ie chicken, fish or tofu) and grilled or steamed vegetables
- Baked sweet potato, green leafy vegetables, black beans and dressing of your choice
- Whole wheat crackers and tuna salad with olive oil, mayonnaise and a few grapes for dessert
- Boiled eggs, yogurt or cheese.
In any case, it is a good idea to consult a nutritionist to guide you on the foods that are suitable for your own organism and body and will work beneficially for you, bringing you closer to your goals.
