Wonder what to eat before your workout? Should you load up on protein or carbs? What about post-workout nutrition? Most gym buffs ask themselves these questions at some point. With so much information available, it’s hard to tell what, when, and how much to eat for maximum gains. Your pre and post-workout meals can make or break your progress, so it’s essential to fuel your body the right way.
What’s the Best Time to Eat?
Many newbies are confused about whether they should eat before or after working out. Both meals are important, so you don’t have to choose just one. However, some people can not eat before exercise because they either get sick or don’t have time to cook a full meal. A balanced pre-workout meal should include protein and slow digesting carbs that provide lasting energy.
Some claim that the post workout meal is the most important meal of the day. After exercise, your body needs fuel to start the recovery process and replenish muscle and liver glycogen stores. This is the best time to eat protein and simple carbs. Protein is made up of amino acids, which are the building blocks of muscle. You also need up to 30 grams of simple carbs to restore glycogen stores.
Pre and Post-Workout Meal Ideas
What to eat before exercise depends on the time of the day you’re working out. If you go to the gym first thing in the morning, have a protein shake, an energy bar, or some oatmeal with fruits. Other meal ideas include protein bars, bananas, Greek yogurt and berries, or more complex meals like chicken with sweet potatoes. If you work out later in the day, eat three to four hours before exercise.
Your post workout meal can include lean meat or fish with rice, sweet potatoes, salad, peas, quinoa, or pasta. If you’re cutting, replace starches and grains with leafy green vegetables. Avoid fats pre and post workout because they can slow down protein absorption into your body.
