The Ultimate Guide to Pre & Post-Workout Nutrition

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It’s no surprise that exercise and nutrition go hand in hand. Review the ultimate nutrition tips listed below to help fuel workouts and promote both muscle protein synthesis and recovery.

Pre-Workout Nutrition

Pre-workout nutrition – to eat or not to eat.

Benefits of Pre-Workout Nutrition

Research shows that exercising on an empty stomach may increase fat burn. However, it is recommended to consume a meal or snack to provide more energy for a fierce workout.

Eating before a workout may also help to prevent injury due to presumably less fatigue. Diving deeper into the science, a carbohydrate-protein focused pre-workout meal or snack will help to replenish glycogen stores in the body. Glycogen, a short term storage of glucose, acts as a source of energy that is stored within your muscles and liver. These storages will not only provide energy, but also help to promote muscle recovery post-workout.

What & When To Eat Before A Workout

Before a workout, aim for a carbohydrate-protein focused meal to replenish glycogen stores in your body. This is especially important if you workout in the morning, where your body has been in a fasting state overnight.

Aim to consume your pre-workout meal or snack 30-60 minutes before your workout. This will allow enough time for your body to begin the digestion process, while also providing you with the energy you need for a killer workout.

Be sure to also stay hydrated, as this will help to increase energy and focus.

Pre-workout Meal/Snack Ideas

• Crunchy Apple Nachos
• Overnight Oats
• Greek yogurt parfait topped with some granola and mixed fruit
• A slice of toast with peanut butter
• Banana and a hard boiled egg

Post-Workout Nutrition

Post-workout nutrition is important for replenishing energy levels, promoting muscle protein synthesis and muscle recovery.

Benefits of Post-Workout Nutrition

Exercising typically depletes the glycogen stores within muscles – hence the importance of carbohydrates within a post-workout meal. Protein consumption after a workout helps to provide the amino acid building blocks to help build new muscle tissue and repair muscle fibers. Replacing fluids lost from a workout is crucial for your body to remain hydrated – try out my electrolyte drink to replenish both fluids and electrolytes lost from excessive sweating.

The Best Post-Workout Meals/Snacks

Replenishing your body with a meal or snack consisting of protein and carbohydrates will ensure you are ready for your workout the following day. Here is a list of some of my favorite post-workout meals:

• Crispy Bacon Avocado Breakfast Bagel
• Goat Cheese Sausage Egg Bake and a Walnut Crunch Banana Muffin
• Crockpot Chicken Fajitas
• Juicy Slow Cooked Pork Carnitas

Listen To Your Body!

Not one body is the same as the other. Which is why it is so important to listen to your body! How do you feel during your workouts? Post-exercise? Tailoring your pre & post-workout nutrition to your specific needs will ensure you reach your fitness goals. The importance, however, is to ensure you are consuming both carbohydrate and protein rich food sources before and after you workout, to properly nourish your body to promote muscle growth.

Do you have any questions? Comment below 🤗

Source

Murphy, Lee. “Nutrient Timing: What to Eat before and after a Workout.” NASM, https://blog.nasm.org/workout-and-nutrition-timing.