Thread: Pre and post workout foods

PRE- AND POST-WORKOUT SNACKS

Personal trainers constantly hear the refrain: “I just never know what to eat before a workout!” Questions about what to eat to optimize a workout are not uncommon, and may be of critical importance to the success of your fitness goals. Your body has very particular needs that depend on your age, sex, fitness level, and training goals. It may take some trial and error to find the best meals to fit your pre- and post-workout needs but practice makes perfect and we’re certain this information will help you identify the perfect portions for you.

What Should I Look for on the Nutrition Labels of My Pre- and Post-Workout Snacks?

The United States Department of Agriculture [USDA] (2016) explains that our bodies require three different types of macronutrients: carbohydrates, fats, and proteins. Carbohydrates come in the form of sugars, starches, and fibers, which differ in their complexity and molecular length. In general, however, carbohydrates can be broken down into glucose molecules, which the body relies on as its primary source of energy.

Fats are another building block of nutrition. Although fats have gotten a bad rap, they are an important source of energy for the body. During a workout, the body will quickly use up all of the available glucose created from the digestion of carbohydrates. If carbs aren’t readily available, the body can break into its stores of fat to get the energy it needs (USDA 2016).

Finally, proteins are made up of chains of molecular building blocks called amino acids. These amino acids can be used to build parts of cells, create enzymes, or help cells signal to one another. Your body only uses proteins for fuel if carbohydrates and fats are unavailable.

Each gram of fat contains 9 calories, while each gram of carbohydrates or proteins contains just 4 calories. If you are trying to lose weight, it is necessary to burn more calories than you take in each day. Thus, you must be mindful of your patterns of consumption when it comes to balancing your intake of carbohydrates, fats, and proteins (USDA 2016).

Clarify Your Training Goals to Inform Your Nutritional Needs

There is no single answer to the question, “What is the perfect pre-workout food?” The answer depends completely on your training goals; for example, an Olympic powerlifter needs a much different post-workout snack than someone simply trying to lose some weight.

When determining your nutritional needs, think about your overall training goals. Are you hoping to lose weight and eliminate excess body fat, focusing on building your endurance for a long race, or engaging in frequent weight lifting to build muscle mass? Each of these goals will result in vastly different nutritional needs.

Pre-Workout Nutrition Requirements

The American Heart Association (2015) advises that before your workout, you should provide your body with nutrients that it can easily convert into energy. This typically means carbohydrates. Approximately two hours before you hit the gym, eat one or two servings of complex carbohydrates. A good pre-workout meal may include whole-wheat toast, low-fat yogurt, brown rice, or whole-grain cereals. Two hours gives your body time to digest these complex carbohydrates into easy-to-use glucose molecules.

If you’re running short on time, choose a pre-workout snack that is an easily digestible source of carbohydrates. A piece of fruit typically does the trick, offering a natural and fibrous source of simple sugars. Wash it down with a full glass of water to start your workout with proper hydration.

Do You Need to Eat During a Workout?

Some athletes fuel their bodies during a workout, while others opt not to do so. Again, the optimal decision depends on your training goals. According to the American Heart Association (2015), there is no need to fuel mid-workout if you’re exercising for less than 60 minutes. The same rule applies to weight lifting exercises designed to increase muscle mass. For these sessions, your pre workout snack will suffice to provide energy, while post workout nutrition becomes more critical.

For people training for aerobic endurance, it is a smart idea to give your body a small amount of fuel if you are training for longer than one hour. When engaging in longer workouts at a high intensity, eat 50 to 100 calories each half hour. This might include some raisins or dried fruit, a banana, or a small energy bar.

Even more important than food is ensuring that your body gets enough fluid during a workout. Drink water frequently during aerobic exercise, taking small sips every few minutes. This ensures that your tissues will work properly during and after your workout. For longer workouts, consider grabbing an energy drink or a gel fuel pouch to replace the electrolytes you are losing through sweat.

Post-Workout Nutrition for Recovery

After you finish your workout, your body enters recovery mode. This means that your tissues begin to rebuild and replenish themselves. Many athletes wonder what to eat after a workout to facilitate this recovery process. In fact, creating the perfect post-workout snack is critical to reaching your goal, whether it entails losing weight, boosting endurance, or building muscle mass.

Your body has two major nutritional needs during recovery: carbohydrates and proteins. In the 20 to 60 minutes following your workout, carbohydrates provide much-needed energy to muscle fibers. Proteins, on the other hand, are essential building blocks to repair muscle tissue that is torn during a workout. This tissue rebuilding process goes on for several hours following a workout, but your body benefits most if you consume protein within 30 minutes of ending your exercise routine (American Heart Association, 2015).

The relative ratio of carbohydrates to proteins depends on your training goals. If you are focusing on aerobic exercise to build cardiovascular endurance, a 1:1 ratio of proteins to carbohydrates is fine. If your goal is to build muscle mass, you will want a snack that is closer to a 2:1 ratio of proteins to carbohydrates. The extra protein is needed to provide you with the amino acids necessary to create muscle tissue.

Keep focused on the calories in your post-workout nutrition, particularly if you are trying to lose weight. Many energy bars are high in sugar and calories, which can be detrimental to your fitness goals. Instead, make yourself a shake using protein powder, which also rehydrates your body. Alternatively, eat a banana with peanut butter, tuna on whole wheat bread, hummus with whole wheat pita bread, or a snack mix with nuts and dried fruits (Whitmore, 2001).

References

American Heart Association. (2016, January 08).*Food as Fuel - Before, During and After Workouts. Retrieved February, 2016, from*Healthy For Good | American Heart Association

United States Department of Agriculture. (2016, January 29).*Macronutrients. Retrieved February, 2016, from*Macronutrients | Food and Nutrition Information Center | NAL | USDA

Whitmore, L. K. (n.d.). 6*Smart Snacks for After Your Workout. Retrieved February 25, 2016, from*6 Smart Snacks to Eat After a Workout | Fitness Magazine