Fueling Yourself Before and After a Workout can Improve Your Workout and Boost Your Results
A forever myth is eating less equals better results, leaner muscles, and lower weight. That is
just not the case! Undereating consistently can cause just as much damage as overeating
consistently can. It can lead to a decrease in metabolism, hormonal issues, loss of muscle
mass, malnutrition, and so much more. That is why it is so important to make sure you are
fueling your body before you exercise. Fasting training should be a thing of the past. Your
body needs adequate fuel to accomplish the demands you are putting on it in a workout. A good rule is to try to eat within two hours of working out, and one hour after working out.
This doesn’t have to be a full meal, it can be a small snack or even just a protein shake.
Carbohydrates are what you want to focus on before exercise. This is your body’s primary
energy source, therefore it is essential to have a great workout. Focusing on better, less
processed carbs is a good idea. Eating a piece of fruit over a bag of chips or candy. Post
workout you want to think about everything protein. This is your body’s way of recovering.
When you workout, especially with strength training your body creates micro tears in your
muscles. Protein comes in and replenishes these tears and allows the muscle to grow and
repair itself. This builds muscle, and protects you from injuries. The faster you can get
protein in your system after a workout the better. The recommended timeframe to ingest
protein post workout, is thirty to sixty minutes. This is why I suggest you bring something
with high protein that is easy with you to the gym. This could be a protein shake, protein bar,
cup of cottage cheese, or greek yogurt.
If you’re someone who works out early in the morning, do not workout with an empty
stomach. Something is better than nothing, half a banana, an applesauce pack, or an RX bar
are great examples of small things to easily grab and eat on your drive into the gym. If you
are someone who works out during your lunch break, don’t let your breakfast that you ate
five hours prior be the only thing in your stomach before you train. Incorporate a mid morning
snack, again something easily digestible and higher in natural carbs would be great to do
within an hour before heading to your workout class. If you are an evening workout person
like me, don’t let the lunch you ate at noon be the energy you are giving yourself to get a
good workout in. Think of an afternoon snack, something you can eat on your drive from the
office to the gym, or during your last meeting of the day. Again, it doesn’t have to be anything
fancy or big, just something to replenish those carbohydrate stores and give you the energy
needed to make each workout your best!
Examples of pre workout snacks – high carbohydrate
- Rx bar
- Granola bar
- Apple, applesauce
- Banana
- Toast w/ peanut butter
- Trail mix packet
- Oatmeal
- smoothie
- Small fruit
Examples of post workout snacks – high protein
- Protein shake
- Protein bar
- Greek yogurt cup
- Cottage cheese cup
- Beef jerky
- Egg bites
Set Yourself Up For Success
If you want to make sure you are continuously fueled for your day and workouts you can
think of five smaller meals throughout the day instead of three large meals. Something high
in protein to start your morning off, then a natural carbohydrate mid morning to keep your
energy levels going. Lunch can be a protein and vegetable, with an afternoon snack of
another natural carbohydrate to keep you away from the afternoon slump that most people
feel around 2:30! Finishing up the day with dinner, that can be another protein and
vegetable. This will also keep you from getting on the roller coaster of being stuffed, to
starving, and decrease your cravings! Smaller, more frequent, more digestible, and balanced
meals throughout the day is the best way to approach your daily eating. This will help to
keep your energy levels high, and keep you ready to attend those workout classes!
