Who doesn’t want extra tips to help you build faster and reach your goals? When you’re working hard, everything counts. You may have heard of the benefits that including pre and post-workout nutrition in your program can bring. It’s not just for calories or any food, even junk food, would do. It’s about the right type and blend of macronutrients. Time the snack or meal correctly.
Let’s start with the timing of the pre and post-workout snack.
Timing plays a vital role in maximizing the benefits. It can prevent the breakdown of muscle tissue and boost your immune system. Eating too early will cause you to burn off the energy too quickly and not have the glucose available when needed. Eating too close to your workout can cause digestive distress. Eat a full meal within 3 to 4 hours before exercising. The smaller the meal, the closer it can come to your workout, with a light snack consumed a half-hour to an hour before exercising. The post-workout snack should be as soon as possible after exercise.
Your snack should be a combination of macronutrients.
Carbohydrates provide quick energy so your body doesn’t deplete your glycogen stores and start burning stored protein for energy. Don’t use food with added sugar as a source of carbs. You can use simple or complex carbohydrates. Simple carbs can be from fruit like apples or bananas, and complex carbs include foods high in fiber, like carrots, broccoli, whole grains, or chickpeas. Protein is necessary. It digests slower than carbs and keeps the energy flowing. It has amino acids that are the building blocks for muscles. Fats take far too long to digest and will cause stomach issues if eaten in a snack. Eating fats 3 or 4 hours before exercise, as in a meal, is okay.
Eat a full meal if you have time.
If you’re snacking, you should keep your snack at around 100 to 200 calories. Most people make it a blend of 60% carbohydrates and 40$ protein. Try different combinations of protein-to-carb ratios and timing your snacks at various times to find out what’s best for you. Pay attention to your body. If you find you exercise better on an empty stomach, don’t snack. Each person is different.
- The amount of carbs, fat, and protein to eat varies by time until you workout. The less time there is, the more carbs are required. Cut out fats an hour to an hour and a half before exercise and eliminate protein if there’s less than a half hour.
- Drink a cup of coffee before going to the gym. Studies show that coffee can improve your performance both mentally and physically. Drink only black coffee and avoid cream and sugar or sugar substitutes.
- Post-workout meals or snacks replenish the muscle’s glycogen. It helps regrow muscle protein and decreases further muscle breakdown. It can help boost your mood and enhance recovery.
- Healthy pre and post-workout snacks include peanut butter and apple slices, berries and Greek yogurt, and a hard-scrambled egg and whole grain toast.
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