If any of you are rolling out of bed this morning with a dreary “I hate everything” attitude, here’s what Bill Murray has to say about this….
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It’s okay! The weather has changed and our bodies are responding, even though it’s getting harder and harder to wake up early. If you’re anything like me and prefer to workout in the morning, you’ll find it gets a little harder to drag yourself out of bed and hit the gym. However, after my workout I always come home and make myself a delicious bowl of oatmeal. Why oatmeal, you ask? It’s the perfect post-workout meal!
“Wait, but who cares about what I eat before and after? I’m just going to burn it off right?”
WRONG. We’re more concerned than ever with maximizing our workouts and getting the fastest results. Effective workouts demand complete nutrition, and the following information will provide simple guidelines so your body will perform at its best!
Pre-workout usually means grabbing a snack about 30-60 minutes in advance, depending on its size and contents, and how much your stomach’s actually grumbling. Post-workout snacks are an important way to restore energy and rebuild muscle. Pre and post-workout nutrition can be tricky though. Getting it right takes some trial and error, and the end result can vary from person to person. There are many factors to consider when determining the best meal plan for your personal routine, including time of day, digestion, type of workout, duration of workout and fluid losses.
Here’s something interesting: your metabolism is still working even after you’re done sweating!! This is why proper fueling is SO IMPPORTANT. The body works to build muscle and recover 24 hours a day, not just during that one-hour session at the gym. Luckily, smartly timed snacks can give the body the fuel it needs to gain muscle, burn fat, and recover as best it can. Check out these delicious options below!
PRE-Workout Foods
*Should consist of low-fiber carbohydrates without added sugars*
- Greek Yogurt and Trail Mix – Getting ready for a long run? Eat some yogurt first. It’s easy on your stomach and when paired with trail mix can give you the little rev your body needs. Just make sure to choose a mix that is mostly nut and dried fruit based with as little fillers as possible. (Yes, sadly I’m talking about those little chocolates!) The healthy sugars from dried fruit provide that quick energy boost while seeds and nuts will keep insulin levels from dropping mid-workout. Just remember, a little bit goes a long way! Seeds and nuts are high in fat, which means they take longer to digest.
- Whole Wheat Toast with Banana and Peanut Butter – When it comes to gearing up for workout, carbs are your gym best friend. The key is to have a mixed bag of complex and simple ones so that the release of energy during your workout is slow and steady throughout your routine. Whole-wheat toast with fruit gives you both types of carbs with the bonus of being super easy to digest. Complex carbs will keep you going, while the fruit adds an extra kick of energy. For those training for a race, bananas are perfect in raising potassium levels, which drop when you sweat a lot.
- Smoothies – Need a snack on-the-go on your way to the gym? Stick with a smoothie. For a foolproof formula, use your favorite sliced fruit, a cup of Greek yogurt and some granola for a thicker consistency. And no need to go overboard — 10 to 20 grams of protein before exercising is plenty.
- Apple Wedges with Almond Butter – If it comes down to picking out of the candy dish or an apple for some pre-workout sugar, go for the apple. You’ll avoid a sugar crash mid-lunge while stocking up on vitamins, minerals and antioxidants. To keep your stomach from growling, spread a tablespoon of almond butter on your slices. It squashes hunger and amps energy levels up!
POST-Workout Foods
*Should consist of protein, to rebuild and repair, and carbohydrate to replace energy stores.
**Suggested intake for protein is: 30-45 grams for men and 20-25 grams for women.**
- Grilled Chicken/Salmon and Mixed Veggies – Your body is in recovery mode, so you need a nutrient dense dish. The lean protein and carbohydrates in chicken will fill you up without feeling overly bloated. Add some veggies in olive oil to keep your heart in tip top shape.
- Veggie Omelet with Avocado -You already know eggs are a great source of protein and help aid in muscle recovery and growth. Switch it up from the usual scramble and make a veggie-packed omelet. Garnish with a few slices of avocado for fiber and healthy fats. Similar to olive oil, avocados can help your body better absorb fat soluble nutrients that your veggies have like vitamins A, D, E and K.
- Salmon with a Sweet Potato – Aside from the usual protein perks, salmon has small protein molecules that play a role in inflammation reduction, helping to regulate insulin levels and give you joint support. Sweet potatoes pack in those complex carbs as well as help to restore glycogen levels, which drop dramatically after a workout.
- Whole Wheat Tuna Fish, Hummus, and Spinach Sandwich – If you’re a lunchtime exerciser, this is the sandwich for you. Tuna is low in calories, but high in protein and carbs. Hummus is a better-for-you spread over mayo or mustard, while also being high in fiber. And last but certainly not least, spinach is a produce powerhouse, handling everything from curbing your appetite to lowering blood pressure and inflammation.
*IMPORTANT THINGS TO NOTE*:
Low Intensity Vs. Strenuous Workouts
Low-intensity exercises are leisure activities that move large muscle groups. Walking, cleaning or bicycle cruising do not alter calorie and protein needs, so a pre- or post-workout meal is not really necessary. For moderate- to high-intensity exercises like weightlifting, swimming or running, you’ll need a small meal two to four hours before you exercise. This will supply your muscles with an adequate amount of energy.
Workout Duration
The body’s stored glycogen will provide up to 90 minutes of energy for exercises like cycling or walking, so no pre- or post-workout meal is necessary. For long, intense workouts like swimming and weightlifting, however, just 20 minutes is enough to deplete the body’s carbohydrate stores. After workout periods lasting at least 90 minutes, be sure to replace carbohydrates and protein with something like a piece of fruit, yogurt and nuts or a meat/seafood sandwich with chocolate milk.
Fluid Losses
Fluids should be included with meals before or after workouts. For low- to moderate-intensity workouts of less than an hour, water is sufficient before and after workouts. For moderate or intense workouts that last longer than an hour, sport drinks with are a better choice because they will give your body a boost of energy and replace electrolytes.
Wow, that was a lot of info!
To summarize:
- What you eat before (and if needed, during) your workout is crucial for fueling the workout itself and maximizing your performance throughout.
- What you eat after your workout is crucial for optimizing the recovery process (which basically begins as soon as your workout ends) and ensuring that your body has all of the supplies it needs in order to recover, adapt and improve the way you want it to.
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I could talk forever about this subject, which is why there will be a Part 2 tomorrow with FAQ’s about pre and post-workout fueling. Or at least questions I THINK people will have….
Have a marvelous Monday everyone!
Be well!