To get the most out of your workout, do yourself a favor and refrain from downing the first thing you spot in the refrigerator— this goes for both your pre and post exercise snacks. There happens to be a science behind the foods we eat and the times we eat them in conjunction to exercise. When preparing these meals, you'll want to keep two key food groups in mind: protein and carbs.
The energy we most commonly use during exercises comes in the form of glucose, which our bodies acquire when we eat carbohydrates (grains, fruits, veggies). The glucose we don't immediately expend on energy is stored as glycogen in our muscles and used to regulate our blood sugar and power our brains. Protein does its part by sustaining and repairing muscle tissue that's damaged during exercise, which is why it's important to consume protein in your pre-workout snack or meal in addition to carbohydrates.
While doing research to pinpoint the optimum time to eat a pre-workout nosh, I came across a variety of answers from various fitness aficionados. I found that certain professionals advocate eating 2-3 hours in advance, some 1-2 hours, and others 30-40 minutes beforehand. The answer that made the most sense to me comes from Marc Perry, founder of BuiltLean. He says that when you eat before a workout depends on your fitness goals and when you feel your energy levels falling. He also points out that what you choose to eat, along with the given quantity, are determinant factors.
Perry recommends a pre-workout snack that's relatively low in fat, moderate in protein, and moderate to high in carbohydrates that don't contain too much fiber. If you plan on working out shortly after eating, you'll want to choose a snack or meal that's easily digestible. For all of you that like to work out first thing in the morning, you might find that eating simple carbs, such as fruit (carb) paired with yogurt (protein), is your best option. If you have more time in-between to allow your food to digest, a meal consisting of complex carbs (containing slow releasing fiber) could be in order.
Here are some ideas ideal for a pre-workout fix, as provided by Greatist:
- 1/4 cup nonfat yogurt with 1/2 cup whole grain cereal and 1/2 cup fresh strawberries
- 1-2 tablespoons all-natural peanut butter and half a sliced banana spread atop whole-wheat toast
- 2-4 ounces roasted turkey and 3-4 avocado slices added into 1/2 cup cooked whole-wheat pasta
- 1 medium apple with 2 tablespoons all-natural peanut butter (could sub for another nut butter)
- 1/2 cup cottage cheese topped with 1/2 cup fresh fruit of choice
After a bout of intense exercise, our glycogen stores become depleted and our muscles' tissue is left damaged. This calls for another round of carbohydrates and protein to replenish and rebuild. Taking in carbohydrates post-workout spurs insulin release, which allows for glucose to be moved from the blood stream to the muscle cells. Protein not only works to mend and build our muscles, but also aids in the process of storing glycogen by further boosting insulin production. This allows for even more glycogen to be stored than if carbs were ingested alone.
When you eat after a workout is critical for recovery. John Ivy, chairperson of the Department of Kinesiology and Health Education at the University of Texas, has found that it's best to refuel within 30 minutes after a workout. Through his research, Ivy found that during this window of time, your muscles are most receptive to nutrient intake. In other words, the faster you refuel, the more glycogen your muscle fibers retain. If you can't manage to eat (or down a carb and protein drink/shake) within this time frame, he recommends eating within the hour; after which the muscles' ability to store energy drops significantly.
For optimum benefit, research has shown that it's best for high-endurance exercisers and athletes (such as cyclers, swimmers, and runners) to consume a 3 to 4:1 ratio of carbohydrates to protein (three to four grams of carbs for every one gram of protein) in order to maintain performance levels. For those partaking in shorter, low to moderate intensity exercise (requiring less glucose to be used), a 2:1 ratio should be implemented.
Here are some ideas fit for your post-workout fix (pulled from the same link by Greatist, above)— bear in mind that the measurements on each may have to be altered according to your personal needs:
- 1-2 cups low-fat chocolate milk
- 1 cup low-fat milk with 1 cup whole grain cereal
- One 7-inch pita with 2 tablespoons hummus
- 2 scrambled egg whites atop half a medium-sized whole grain bagel
- 2 heaping spoonfuls light tuna salad (I like to sub mashed avocado for mayo) dispersed over a handful whole grain crackers
- 1 medium banana with 1 cup low-fat milk
Make managing these snacks and meals easy by prepping them in advance or by stocking up on simple, convenient options (granola bars, chocolate milk, fruit, etc.). If you're going straight from the office to the gym, you could throw an apple and granola bar into your gym bag to eat on the drive over as well as a protein bar (such as Vega Sport's Chocolate Coconut protein bar) to eat when you finish up. If you plan to go straight home afterward, you could instead have some chocolate milk ready in the fridge or a batch of chicken salad made ahead to eat with some brown rice cakes. Preplanning these meals is a small task that offers big rewards; you certainly won't regret getting into the habit!
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