Workout Nutrition (Before, During, & After)
September 8, 2013 // Fitness, Nutrition, Wellness
It’d be great if your workout could be the determining factor in your body metamorphosis. Unfortunately, the truth of the matter is the nutrition that enters your body dictates the effectiveness of your workout. From the food you ate the night prior to the newest calories that you consume after your workout, everything has an influence. It may seem tedious and overwhelming to think about your every bite, but with this simple reference guide you can retain all of the benefits from your exercising.
Workout Nutrition Reference Guide
PRE-Workout
The Morning Exerciser
You can go right into the workout on an empty stomach, especially since your body just processed yesterday’s food while you were sleeping in the night. Your body is primed and your energy stores are full. You are ready to go. Feel free to drink some caffeine beforehand if you wake up groggy or sluggish. Just stay away from eating food, since digestion takes a minimum of 2-3 hours just to initiate. You’re best to work off of quick liquids like coffee, tea, and water. You can also use a natural fruit juice if you’re feeling shaky.
Best Choices: Coffee, Tea, Water, Natural Fruit Juice (if necessary)
The Afternoon/Evening Exerciser
Go into your workout hydrated and nourished, but not full. You’re goal is to create a least 2 hours of space from your last bite to your first rep of your workout. If you eat within a 2 hour window of your workout, you are likely to interrupt the natural processes of digestion. Digestion works best when the body is at a state of stress-free rest. Exercise is just the opposite of stress-free rest. You want to aim for quick processing carbohydrates and proteins, unlike what is normally recommended for general health. I personally have a bowl of a Quaker’s Instant Oatmeal with a scoop of vanilla protein and cinnamon about 3 hours prior to my intended training time. Other good examples of quick processing carbohydrates and proteins include rice, chicken, fruit, etc. You can always consume a sports drink consisting of carbohydrates and protein, such as Isopure Mass. Just make sure you tailor the amount of sports drink you consume to your body size (<150lb. = 1/2 bottle; >150lb. = 1 bottle). Because a slower digestion will hinder performance, you want to save the healthy vegetables and good fats for a different time of the day.
Best Choices: Oatmeal, Protein Shake, Rice, Chicken, Fruit at least 2 hours
PERI-Workout [During]
The Morning Exerciser
Your peri-workout options are going to vary based upon the intensity of your workouts. If your workout is primarily cardio-based (running, circuit training, etc.), you should focus on your hydration levels with water intake. If your workout consists of heavy strength training, you want to start taking in some carbohydrates and sugars to replenish those taxed muscles. You could bring a bag of berries or a cup of fruit to the gym, but a simpler option would be to drink a sports drink like the Isopure Mass, as I previously mentioned. Gatorade works fine too because it has sodium, electrolytes, carbohydrates, and sugars.
Best Choices: Water and/or Sports Drink (for weight training)
The Afternoon/Evening Exerciser
As long as you ate food with some nutrition value earlier in your day, you can forgo the sports drink unless training is vigorous and brutal. Power through your workout and focus on your post-workout nutrition.
Best Choices: Water
POST-Workout
The Morning Exerciser
After your morning workout, you’re job is to replenish anything lost in the workout. Here’s where it gets tricky: if your workout was cardiovascular based, you don’t NEED any particular nutrients to heal. In fact, that’s the double-edge sword about cardio: it doesn’t tax your body in any way where you need to rest and recover. Surely you may not want to run another mile, but you could if you had to. The point I’m getting at is think of cardio as a way of stimulating some internal health improvements, but not as an activity that requires an abundance of food and nutrients to recover from. The weight training exerciser has a totally different requirement: CARBS & PROTEIN. Because the body is exhausted from moving resistance, your food mindset after exercising should be: the faster it absorbs, the better. I am a big fan of chicken & rice as an easy post-workout meal, but you can create any combination you’d like. Just as long as you avoid foods that take a while to digest, such as veggies, high-fiber foods, and healthy fats.
Best Choices: Any Combination of Quick-Absorbing Carbohydrates & Protein
The Afternoon/Evening Exerciser
Same thing goes for you. If your workout is focused on heart rate and duration, you don’t need anything special after your workout. You can stick with foods that you’d eat at all other times of the day (see below in the next section). If your workout involves strenuous weight training and body exhaustion, you need the carbohydrates and proteins. Remember, fast digestion is the key. Chicken and rice is an easy go-to choice after a tough workout.
Best Choices: Any Combination of Quick-Absorbing Carbohydrates & Protein
All Other Times of the Day
Now that you’re body is replenished and repairing, build the rest of the meals of your day around these 3 components:
Fiber (Veggies & Fruits)
Fat (Healthy Oils, Nuts, & Seeds)
Protein (Animal or Plant Sources)
I like the food plate created by the highly respected nutrition company Precision Nutrition:
TO MAKE IT EVEN EASIER TO REMEMBER…
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The Morning Exerciser
Pre-Workout: Coffee
Peri-Workout: Water
Post-Workout: Carbs & Protein
All Other Meals: Protein, Fats, & Fiber
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The Afternoon/Evening Exerciser
Morning Meals: Protein, Fats, & Fiber
Pre-Workout: Carbs & Protein (+2 hrs. before)
Peri-Workout: Water
Post-Workout: Carbs & Protein
All Other Meals: Protein, Fats, & Fiber
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I’m sure you’ll have questions so leave some comments and feedback so we all learn together…