There is a lot of information out there about what to eat and drink pre and post workout. I am going to outline the basics for you. If you want something deeper feel free to dig in, the internet is full of information. This is what has worked for me and many others and is outlined in multiple research documents and books about pre and post workout nutrition.
The first important part of nutrition is understanding why we choose to eat certain foods at certain times. Carbohydrates and proteins are the important macros when it comes to pre/post workout meals. Carbs are our bodies preferred choice of fuel when it comes to workouts. While some body types can utilize fat as a source of fuel the body has a much harder time digesting and breaking it down into a usable source. Carbs can reduce nervous system fatigue so that we can think clearly and execute our workouts correctly. Intake of carbs post workout also reduces muscle soreness and helps the body to resist muscle breakdown during and after exercise. Many resources agree that the BEST time to consume carbs are pre and post workout. This is why I choose carbs around my workout time.
Protein is made up of amino acids which build muscle tissue. Every time we train a muscle group or exercise, our body tears down and rebuilds muscle. In order to do this it needs amino acids available in the blood stream for building and if we have not eaten protein in the hours before our workout, our bodies will choose to steal protein from other sources; other muscles. We DO NOT want this to happen. This is why pre and post workout consumption of protein is so important.
Pre workout Carb & Protein
There is no magical time frame to eat before your workout but depending on your digestive system and schedule 60-90 minutes before your workout is a good start. Again, everyone is different. I can eat 20 minutes before I workout and feel fine but I have learned what works best for me. You should choose a fast digesting protein to avoid GI distress and increase the availability of aminos in your blood stream.
The fastest digesting protein is whey (the kind of protein that’s in most shakes). This is the best choice for pre workout but eating lean chicken, fish or beef an hour or two before your workout is ok too. Stay away from dairy and casein proteins pre workout because it is the slowest digesting protein. Aim for 15-30 grams of protein. Sometimes I will drink half of my protein shake before my workout and then half afterwards.
Your pre workout carb doesn’t have as many rules as your pre workout protein but choose something that is easy to digest and not high in fiber. Simple carbs are best like a banana, toast, rice cake or a protein shake with carbs in it. Aim to consume 20-30 grams of carbs depending on your macros and the intensity of your workout.
LIMIT FAT INTAKE PRE & POST WORKOUT
Fat slows down digestion and makes it more difficult for your body to absorb protein and carbs. Eat your fats anytime but this time. Limit 8 grams or less pre & post workout
Post workout Carb & Protein
This is what many call the “window of gains”. Yes, there is a magical window of time when your body NEEDs to be fed and this is it. 30-60 minutes post workout you NEED to eat. Again this protein should be lean (low in fat) and easy to digest. Whey is the best but egg whites, lean chicken, and fish would also be ok. Carbs are SUPER important right now. The bulk of your carbs for the day should be eaten pre and post workout. For instance if I have 150 grams of carbs to eat per day about 90 grams may be consume around my workout time. Now is your opportunity to stuff your face with carbs…but good carbs like rice, sweet potatoes, quinoa, sprouted grains and oats. Your carb to protein ratios post workout should look like this 2:1 or 3:1. So if I eat 20 grams of protein post workout then I should eat between 40-60 grams of carbs. Yes that is a lot but your body NEEDs it, so feed it!
Other important stuff
1) If you workout early in the morning and can’t seem to eat before your workout then just try to drink 1/3 to a 1/2 of a protein shake OR have an even larger post workout meal.
2) Stay away from fiber post workout. Fiber just slows down digestion and may give you stomach cramps, gas or other uncomfortable things. Foods high in fiber would be vegetables and some fruit. Eat them, but don’t eat them directly after your workout.
3) If you are busy and can’t seem to get a sweet potato and chicken down your gullet post workout then invest in whey protein and pack a snack high in carbs like fig bars, rice cakes, or overnight oats (yum)
4) Unless you are exercising for over 2 hours or outside in high temperatures and humidity there is no NEED for a special hydration drink with electrolytes like gatorade, vitamin water or even coconut water. You can drink these beverages but your body does not need them. Drink water…a lot of water.
5) If you eat a meal that is high in fat pre-workout or you don’t get your post workout shake in 60 minutes after you workout, oh well. Don’t freak yourself out and think that you can’t workout now because your body won’t be able to absorb as much carb and protein or that your window of gains is over and your workout was worthless. It’s OK. Your body will survive. Just try to plan better next time.
Again, this is about what works best for YOUR body, YOUR lifestyle and YOUR training. I am just here to give you something to think about. It’s not an all or nothing plan. Take pieces of information and apply it where you can and see if it works for you. A friend told me that I can’t expect to see changes unless I change something. So if you’ve been killing it in the gym and consistently eating a balanced amount of macros and not seeing any improvements then maybe changing up your pre and post workout nutrition is just the change that you need!
In Healthy & Happiness
Kristen