Pre and post workout nutrition play a key role in athletic performance. Whether you want to build muscle, slim down, or stay fit, you need to eat according to your goals. Every type of workout requires a different approach. For instance, endurance exercise requires a higher carb intake than strength training. Your diet also depends on workout duration and frequency. Here are some tips to help you out:
Cardiovascular Exercise
HIIT, swimming, biking, running, and other cardiovascular workouts put stress on the body and burn a lot of energy. Thus, you need to fuel your muscles for growth and recovery. Ideally, your pre-workout meal should be high in carbs and moderate in protein. Oatmeal, Greek yogurt and fruit, bananas, and cottage cheese are a good choice.
Load up on protein and fast digesting carbs after exercise, such as whey protein and dextrose, chocolate milk, or protein bars. Avoid eating fats post workout because they may slow down protein absorption into your system.
Races and Marathons
When you’re preparing for a race, your protein and carb requirements increase. What you eat can make or break your results. The night before race day, load up on complex carbs, such as pasta and rice. Avoid high-fiber foods because they take a long time to digest and may cause an upset stomach. During the race, use energy gels and drink up to six ounces of fluid every 20 minutes.
After the event, consume simple carbs and protein to replenish your glycogen stores and speed up the recovery process. Drink about four ounces of tart cherry juice to reduce inflammation and muscle soreness.
Weight Training
Strength training promotes muscle growth. Thus, it requires a high protein intake. Your pre-workout meal should provide complex carbs and protein, such as chicken and rice, fish and sweet potatoes, or whole wheat crackers and turkey.
Eat simple carbs and protein within 30 to 40 minutes after exercise. Liquid meals are easier to digest, so the nutrients reach your muscles faster. For this reason, it’s recommended to have a post workout drink or a whey protein shake with BCAAs, glutamine, or dextrose.
