According to experts at Nutritional Solutions when it comes to getting ready for a workout, it’s not just about having good gear like the right training sneakers or an expensive heart rate monitor. Fueling up on the right foods before and after your workout is just an important foundation for any good training program.
The high-energy carbohydrate
Carbohydrates such as rolled oats, wholegrain bread, fruit, vegetables, and legumes are the body’s primary energy source. The body stores these dietary carbohydrates in a form called glycogen. Glycogen is found mostly in our muscles, but also the liver. This means our bodies have enough energy stores to last around 90 minutes of exercise. The body can convert carbohydrates (when needed) into fat and protein for energy, but this is a less efficient process than simply using carbohydrates for energy.
The muscle-building protein
Protein is well-known in exercise circles for muscle building and repair. As a result, many athletes pay great attention to their protein intake. Interestingly though, only about 5% of dietary protein is used for energy when active. Therefore, carbohydrates are the fuel of choice during a workout. When too little carbohydrate is eaten in the diet, muscle protein could be used for energy. This could lead to the unwanted breakdown of muscle, and thus why it is important to eat enough carbohydrates in the diet to spare muscle from being lost to meet energy requirements.
What do you eat before a workout?
Eating before your workout is to ensure that you go into the session with fuel levels topped up to sustain energy levels. Eating before a workout can also help avoid distracting hunger pangs in your session. Generally, most people can tolerate a meal 2–4 hours before exercise, whereas a smaller snack is best if eaten 1–2 hours before.
Find a meal or snack that is carbohydrate-rich, low in fibre to prevent tummy upsets, low in fat for easy digestion, and of course familiar and well-liked. Everyone is different in terms of their preferences, appetite, and what they consider comfortable to eat before exercising.
Some ideas of foods include:
- Peanut butter on whole grain bread or toast.
- Fruit smoothie.
- Sliced apple and yoghurt.
- A bowl of oats with low-fat milk.
- Spaghetti served with a low-fat, tomato-based sauce.
- Sliced banana and honey on whole grain toast.
Can you only eat protein after a workout?
Most people only focus on protein after training. However, according to the Journal of the International Society of Sports Medicine, consuming protein along with some carbohydrates is the best choice for optimal recovery. This is because the protein will help build and repair muscle damaged during training, whereas the carbohydrate tops up depleted glycogen stores so you’re ready for the next training session.
Interestingly, according to the International Olympic Committee (IOC), you only need a small amount of 20–25g of protein after a workout to maximise muscle building.
The following foods contain 20–25g of protein:
- one serving of a regular protein shake
- two eggs with a slice of whole grain toast
- 50g lean biltong, or
- one cup of plain low-fat yoghurt topped with a handful of nuts
Does it matter when you eat your post-workout meal?
How strict you must be with your post-workout meal depends on your training goals, frequency, and intensity. Research has shown that our bodies are most effective at replenishing carbohydrate stores and repairing muscle within 60–90 minutes after exercise. That said, the body continues these physiological actions for the next 24 hours. What this means is that speedy refuelling (i.e., within 90 minutes) is important when you have a quick turnaround between sessions, such as if you are training more than once a day. But if you are training less often, such as every second day, your next regular meal or snack forms part of your recovery nutrition. In other words, your 9 am snack after a morning training session or dinner after an afternoon training session will count as your post-workout meal.
What is the best food to eat after a workout?
From the above, it’s clear that the best post-workout meal or snack should include a combination of carbohydrates and protein. Dairy foods such as flavoured milk, smoothies, or fruit yoghurt can be a great option as they can provide carbohydrates, protein, fluid, and electrolytes in one snack, meeting all the recovery goals at once. Alternative options are:
- Chicken, avocado, and salad served on a whole grain roll.
- A bowl of muesli served with yoghurt and berries.
- Tinned tuna served on whole grain crackers and a portion of fresh fruit.
- Baked beans served on wholegrain toast.
- Sweet potato served with low-fat cottage cheese.
What about fluid?
If you are training, aim to always start a workout well-hydrated. To make water more appetising, add chopped fruit, mint, or sliced lemons. Caffeine in drinks like coffee and tea should be considered on an individual basis. Some people find that caffeine can improve their workout session by reducing fatigue, whereas others may experience symptoms like nausea and anxiousness. Fizzy/carbonated drinks may also cause some discomfort, so rather avoid these before a workout.
Rehydration should begin soon after finishing your training session. This should be done before drinking alcoholic drinks, as alcohol interferes with the repair and recovery of muscle after training, as well as leads to less-than-optimal food choices after exercise.
Also read:
10 Reasons You Should Be Eating a Banana Every Day
Foods that promote joint health and reduce inflammation
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