Pre and Post Workout Nutrition

Pre and post workout nutrition is one of the most asked about topics within nutrition and fitness. The answer is never the same for anyone. The physical composition of a person, the type of activity that person is performing and how long the activity is performed are all factors that contribute to one’s pre and post workout nutrition. (Mohr, 2019). People may forget that food is our fuel source, and it plays a large role in how your body performs, and recovers. Timing, food choices, and macronutrient ratios are all factors to consider when choosing the best plan for your pre and post workout nutrition. Whether you are strict athlete or someone who works out infrequently, you should consider giving a focus to your pre and post workout nutrition.

Pre workout nutrition

Of course, making sure to be hydrated before and during activity is important, it is recommended to drink at least 2 liters a day. When choosing a pre workout meal, you should choose something that our body favors for energy, which could be carbohydrates or fats. Since carbohydrates are our bodies preferred fuel source, it is a good idea to consume a higher carbohydrate food source before exercise to increase the maintenance of blood glucose. Choosing a meal lower in fat and fiber could reduce gastrointestinal distress, and als prevent too slow digestion. Just because carbohydrates are important, does not mean one should neglect proteins and fats still for that matter, as all macronutrients contribute to a balanced meal, and a functioning athlete (Nutrition Evolution, 2015). Choosing a meal high in micronutrients can give the body the proper vitamins and minerals it needs to perform specific movements, and to increase endurance. 

As for timing of a pre workout meal, one study shows aiming for a larger meal two to three hours before strength training can aid in performance (Evolution Nutrition, 2015). It may take some experimenting for someone to know the best time to eat before a workout for their body. Some people can eat closer to a workout, while some can experience gastrointestinal discomfort. It is important to test this on a day that isn’t an important training day. 

Post workout nutrition

Glycogen is an important fuel source for the body during physical activity. Hence why glycogen is also lost during physical activity. To replenish these glycogen stores, consuming carbohydrates post workout is important, as carbohydrates can be converted into glycogen for the body. Protein is also important to consider since protein has the necessary amino acids to rebuild and repair tired muscles. It is good to aim to get a combination of protein and carbohydrates within an hour post workout. “The optimal carbohydrate-to-protein ratio for this post workout nutrition is 3:1 (3 grams of carbohydrate for every 1 gram of protein).” The insulin response can double when this combination is consumed soon after exercise, which further results in more stored glycogen. The stored glycogen will help to assist with that person’s next strength training workout. Optimal protein synthesis also occurs when one provides aquedate nutrition for the body post workout. Benefits of good post workout nutrition can include improved recovery, an increase in ability to gain muscle, increase bone mass, and improved immune function. See, the trend here? Looks like carbs and protein are useful for both pre and post workout! 

In conclusion, food helps fuel our performance during exercise. Specifically, carbohydrates and protein, which are most utilized by the body for performance and recovery. This is why it is a good idea to get a combination of both protein and carbohydrates in your body anywhere from an hour to 4 hours before your workout, and up to an hour post workout.

Pre and Post workout snack ideas!:

Fruit/Veggie/Protein Smoothie-1 cup milk or unsweetened non dairy milk, 1 cup frozen berries, half frozen banana, 1 cup frozen spinach, 1 scoop protein powder

“Elvis” Toast-1 slice whole grain toast with 1 tbsp almond or peanut butter, topped with banana slices & cinnamon

“Breakfast Burrito”- 2 scrambled eggs, 1/2 cup peppers and onions, 1/4 cup goat cheese, 2 corn tortilla

Sources:

Mohr, Christopher R. “Timing Your Pre- and Post-Workout Nutrition.” EatRight, Academy of Nutrition & Dietetics, 10 Sept. 2019, www.eatright.org/fitness/exercise/exercise-nutrition/timing-your-pre-and-post-workout-nutrition. 

Nutrition, Evolution. “Pre- and Post-Workout Nutrition for Strength Training.” ACE, 23 Apr. 2015, www.acefitness.org/education-and-resources/professional/expert-articles/5390/pre-and-post-workout-nutrition-for-strength-training/.