Strategies for Adequate Nutrition Pre- and Post-Exercise
Fueling your body properly around workout time is crucial to boost your performance and bounce back swiftly from your training. This advice applies to professionals, weekend warriors, and regular gym-goers aiming to enhance their health and fitness.
But, the mystery remains for many about what and when to eat before and after exercise. That's why fields like nutrition and sports nutrition are so popular today! A Master of Science in Nutrition degree, such as the one offered by Johnson & Wales University Online, can pave the way for a career as a nutritional consultant for sports organizations, corporate wellness programs, or healthcare facilities.
Should you eat before and after a workout?
The answer is a resounding yes! Fueling your body with the right foods before and after exercise helps power your workout and speeds up recovery. However, not all foods are equal – carbohydrates and proteins are your allies here.
Pre-Workout Nutrition
Your pre-workout meal or snack should supply your body with immediate energy, so skip heavy, fattier, or high-fiber foods. Give your body enough time to digest the food pre-workout, with larger meals requiring longer digestion times. Opt for easy-to-digest foods like a protein smoothie, oatmeal, or various fruits.
Protein Smoothie:
A protein smoothie is an easy, quick, and versatile pre-workout choice. Use synonyms to create a unique combo, such as banana, peanut butter, oats, flaxseeds, and almond milk or half an avocado, some frozen blueberries, a banana, and almond milk.
Oatmeal:
Oatmeal, though higher in fiber, is a healthy, quick meal that sustains you throughout longer workouts. Mix in fruit and chia seeds for a taste burst and added nutritional benefits.
Various Fruits:
Fruits are another excellent pre-workout snack, focusing on nutrient-dense options like apples, oranges, and pears, with bananas providing excellent energy thanks to their potassium content. Plus, they're portable and mess-free – ideal for on-the-go snacking!
Post-Workout Nutrition
Post-workout meals focus on replenishing energy, stimulating muscle recovery, and enhancing overall health.
Protein:
Aim for 15 to 25 percent of your daily calories from protein, crucial for energy, endurance, and post-exercise repair. Find protein sources in meats, fish, nuts, legumes and beans, eggs, cheese, seafood, and more.
Carbs:
Carbs, responsible for fueling your body, should account for 45 to 65 percent of your caloric intake. Opt for unrefined carbs like whole wheat pasta, brown rice, beans, fruits, and vegetables. Refine your carb intake with white pasta, bread, and rice as secondary choices due to lower nutritional value.
Fats:
Fats (approximately 20 to 35 percent of daily calories) are valuable metabolic fuels for muscles during endurance exercises. Common sources include olive oil, butter, salad dressings, salmon, mackerel, well-marbled meats, nuts, milk, cheese, and avocados. Avoid fats found in processed foods like chips and crackers, as they offer little nutritional value.
Timing of Pre & Post-Workout Meal/Snack
For easy-to-digest foods, you can eat up to 45 minutes before your workout, especially for early morning exercises when time is limited. For full meals, allow at least 2 to 3 hours before exercise. Stay hydrated – drink 16-20 ounces (0.5-0.6 liters) of water at least 4 hours before exercise and 8-12 ounces (0.23-0.35 liters) 10-15 minutes before exercise. Post-workout, eat within two hours, ideally with a carb and protein-rich meal.
Eating well before and after your workout is vital for better performance, optimal recovery, and overall good health. Learning what food to eat and when can help you get more from your exercise routine and enjoy better overall health!
Earning an MS in Nutrition from Johnson & Wales University will help you understand the interplay between food and exercise performance, equipping you for careers in athletics, corporate enterprises, and clinical settings. Find out more about completing your degree online!
- A protein smoothie, featuring banana, peanut butter, oats, flaxseeds, and almond milk, is an ideal pre-workout choice due to its easy digestion and energy-boosting properties.
- Opting for oatmeal with fruit and chia seeds prior to a workout is a healthy choice, as it provides sustained energy for longer exercise sessions.
- Post-workout nutrition requires focus on replenishing energy, muscle recovery, and overall health, making protein sources like fish, eggs, and cheese crucial components in a balanced meal.
