What to Eat Pre- and Post-Workouts
You’re here, so you already know that what you eat matters. Today we want to discuss specifically what you eat before and after your workouts to get the best results.
Two important notes before we dive into specific food suggestions:
Timing: Try to eat your meal or snack 1 to 3 hours before you workout. Eating right before your workout could lead to stomach problems, since when we exercise more blood goes to our extremities, leaving less for digestion. Then after your workout, eat within about an hour to help your body replenish the resources used while you exercised.
Hydrate, hydrate, hydrate: You should be drinking plenty of water before, during, and after your workout. Remember our favorite formula: each day you should be drinking half your bodyweight in ounces. So if you weigh 140 pounds, you should be drinking 70 ounces of water per day.
Before you workout, you want to focus on carbohydrates. They are the “fuel” for the exercise. Here are some suggestions on what to eat before you workout:
Nut butter with fruit, like an apple or banana, or PB&J sandwich. The banana (or bread and jelly) have the carbs you need and the peanut butter offers an extra dose of protein to help you feel full.
Whole grain oatmeal with low fat or dairy free milk and fruit. Your body digests the oatmeal slowly, so your blood sugar stays steady and you feel energized for longer.
Fruit and yogurt smoothies. We recommend making your own smoothie, since the store bought versions are loaded with added sugars. You can add ice cubes for extra hydration.
Nuts and raisins. Raisins provide a quick hit of energy that’s easy on the stomach.
Within an hour after your workout, replenish used up nutrients by eating carbohydrates and proteins. Protein is especially important to help your muscles rebuild and repair. Here are some suggestions for food to eat after workouts:
Eggs and whole wheat toast or crackers. Eggs are a complete protein, so they have all nine of the essential amino acids your body needs to build muscle. If you don’t have time to scramble an egg, pack a hard-boiled egg that you can eat on the go instead.
Whole grain turkey wrap. Add some avocado to your wrap for bonus nutrients!
Greek yogurt and fruit. One cup of greek yogurt has 20 grams of protein, making it perfect for after a tough workout. Throw in some blueberries for extra carbs and bonus antioxidants.
Salmon and sweet potatoes. Salmon is rich in omega-3’s, a heart healthy fat that helps prevent post-workout soreness. Sweet potato has the carbs and fiber you need to keep you full. Don’t forget to eat the skin to get a full serving of vitamin A!