Pre-Workout Nutrition
As a general rule of thumb, it’s best not to eat immediately before a workout because while your muscles are trying to do their “thing,” your stomach is trying to simultaneously digest the food in your stomach. These competing demands are a challenge for optimal performance. And, even more of a factor, eating too close to a workout may cause you to experience some GI discomfort while you train.
Ideally, you should fuel your body about 1 to 3 hours pre-workout, depending on how your body tolerates food.
Here are some suggestions for pre-workout fuel:
· A peanut butter and banana or PBJ sandwich
· Greek yogurt with berries
· Oatmeal with low-fat milk and fruit
· Apple and peanut or almond butter
· Handful of nuts and raisins (two parts raisins: one part nuts)
Notice that each of these suggestions include some protein as well as carbs. Carbs are the fuel. Protein is what rebuilds and repairs, but also “primes the pump” to make the right amino acids available for your muscles. Getting protein and carbs into your system is even more vital post workout.
Post Workout Nutrition
After your workout, get carbs and protein immediately into your body. This gives your muscles the ability to replenish the glycogen they just lost through training and helps your tired muscles rebuild and repair with the available protein and amino acids.
Fueling within 15 to 20 minutes post training with a 3:1 ratio of carbohydrate and protein for optimal muscle repair and recovery, eating a regular mixed meal 3 to 4 hours after.
Post-workout meals include:
· Post-workout recovery smoothie (or post-workout smoothie made with low-fat milk and fruit)
· Low-fat chocolate milk
· Turkey on a whole-grain wrap with veggies
· Yogurt with berries
Take Home Points
· Your body needs carbs to fuel your working muscles.
· Protein is there to help build and repair.
· Get a combination of the protein and carbs in your body 1 to 3 hours pre-workout and within approximately 20 minutes post-workout.