What To Eat Before & After Your Workout, According to a Nutritionist
Proper nutrition is a critical component of any successful workout regimen! That means that eating the right type of foods at the right times can significantly impact your...
Proper nutrition is a critical component of any successful workout regimen! That means that eating the right type of foods at the right times can significantly impact your...
Proper nutrition is a critical component of any successful workout regimen! That means that eating the right type of foods at the right times can significantly impact your performance, recovery and results.
Whether you're an athlete or just starting your fitness journey, understanding what to eat before and after your workout can make a huge difference. Here's what you need to know…
Carbohydrates are your body's primary source of energy, especially during high-intensity workouts. Consuming carbs before exercise ensures that you have enough glycogen stores in your muscles. This readily available energy helps you power through your workout properly.
Including protein in your pre-workout meal helps with muscle repair and growth. While carbs provide the energy to fuel your workout, protein prepares your muscles to handle the stress of exercise and aids in recovery.
While fats are an essential part of a balanced diet, they should be limited before a workout. Fats slow down digestion, which can delay the delivery of much-needed fuel to your muscles. Since exercise also slows down food absorption, consuming high-fat foods can leave you feeling sluggish and heavy.
Great pre-workout food options:
Post-workout nutrition is all about recovery. Your body needs a mix of carbohydrates to replenish glycogen stores, protein to repair muscle fibers, and some fats for overall health.
A balanced meal within an hour of finishing your workout is ideal. Aim to consume around 30 grams of protein after working out to stimulate muscle protein synthesis and aid in muscle recovery.
Great choices:
Omega-3 fatty acids are known for their anti-inflammatory properties and overall health benefits.
However, consuming very high amounts of omega-3s immediately after a workout can interfere with the muscle synthesis process. This is because the acute inflammatory response from exercise is crucial for muscle breakdown and the resulting repair.
What to avoid right after workouts:
Focus on consuming carbohydrates and protein before exercising to ensure you have the energy and muscle support needed.
After your workout, opt for a balanced meal that includes carbs, protein, and fats, while being mindful of not overloading on omega-3s and antioxidant supplements to ensure optimal muscle recovery.
Fuel your body right, and you'll be on the right path to achieving your fitness goals more effectively and efficiently!
Written by Zaheera Swing - Nutritional Therapist & Herbalist
(BSc Hons Nutritional Science + NTPD)