Lately, as the weather has been warming up and the 5K races are becoming more abundant, I have been getting a lot of questions regarding what to eat before and after a workout. While this answer will vary depending on the type and intensity of exercise performed (along with many other factors), there are some common concepts surrounding exercise nutrition that will allow you to optimize your performance and get the most out of your workouts.
Pre-Workout
You may have heard of “carbo-loading” before a race or endurance event- loading up on carbohydrate containing foods, i.e. pasta and pizza. The reason behind this common pre-workout event is that carbohydrates help to fuel your muscles during endurance activities. The amount of carbohydrates you should eat is dependent on the level of activity you will be performing. Someone running a half marathon, for example, will require more carbohydrates for energy than someone running two miles. Protein should be another component of a pre-workout snack/meal, especially if you plan on lifting weights. Exercise “damages” your muscle fibers, so providing your body with the building blocks for muscle, also known as amino acids, before a workout can be helpful.
Since eating right before a workout can cause gastrointestinal discomfort for some people, try eating 1-3 hours before a workout, depending on the quantity of food. If you plan on having a snack, you’ll likely feel energized after eating 1 hour before your workout. If you are planning on eating a meal before your workout, aim for 2-3 hours before your workout. Everyone digests food at a different rate, so it may be helpful to assess the timing that works best for you!
Here are some meal and snack suggestions:
• Banana with nut butter
• An apple and a low-fat cheese stick
• Plain oatmeal with almonds
• Greek yogurt with berries
• Whole wheat cereal, such as Cheerios, with low-fat milk
• Hard-boiled egg and two rice cakes
Post-Workout
After a workout, your body’s energy stores are depleted (you’ve worked hard!). Replenishing these stores is an important aspect of post-workout nutrition. Additionally, protein following a workout can help your muscles repair and build back up. Eating a combination of both lean protein (think turkey, chicken, fish, beans) and complex carbohydrates (think brown rice, whole grains or fruit) immediately after a workout is ideal.
Here are some meal and snack suggestions:
• Salmon, brown rice and broccoli
• Whole wheat pita with hummus
• Vegetable omelets with ½ medium sweet potato
• Low-fat chocolate milk
• Slice whole wheat toast with nut butter
• Smoothie (plain Greek yogurt with fruit)
If you are interested in learning more about nutrition counseling sessions with a registered dietitian at Baystate Noble Hospital, please call 413-568-2811 ex: 5671 for more information.
