When it comes to a pre-workoutsnack, what you choose to put in your mouth is important.
And no, I’m not talking aboutpre-workout supplements.
I’m talking about real, delicious meals and snacks.
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Of course what you eat after a workout is really important too.
So whats the best pre-workout snack?
And whats best to eat after a workout?
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As a registered dietitian, I recommend the meals and snacks below.
Consider them a critical part of your training plan.
Not eating enough before a workout can make you dizzy, lightheaded, nauseated, or lethargic.
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It can also make you more likely toinjure yourself.
And what do you do if you’re a morning workout person who doesn’t like to eatbreakfast?
(Psst:It’s fine not to eat breakfastdespite all that most-important-meal-of-the-day talk.)
So if makingprotein powdershake or even just grabbing a bar isn’t your thing, that’s all right.
Here’s how and what to eat before a workout.
Time your pre-workout snack right.
The ideal time to eat is between 30 minutes to three hours before your workout.
Having said that, yourworkout plancan be customized.
You may have to experiment to see which time frame does your body good.
A smallsnackor mini-breakfast should suffice.
Drink plenty of water.
It’s best to get your body hydrated before you even think about heading to the gym.
You should also attempt to stay hydrated throughout your workout.
Again this may take a bit of experimentation until you find what works best for your body.
Go for a pre-workout snack with carbs.
4. check that your pre-workout snack has protein.
And be sure not to eat too much so you don’t get an upset stomach halfway through yourworkout.
What to eat after a workout:
you gotta eat after a workout.
Eating after a workout is all about replacing the calories you used up.
For one, it’s important to replenish the glycogen that has been depleted during your exercise.
Second, eatingproteinafter a workout is a must for speedy muscle recovery, particularly after weight training.
Whenyou don’t eat after a workoutyou can end up fatigued and battling low blood sugar.
You’re also inhibiting your body’s repair process.
If you routinely skip eating after a workout it will be harder to reach your fitness goals.
Heres what I recommend after a workout.
), the environmental conditions, and your individual physiology.
Start by weighing yourself beforeandafter exercise and recording both numbers.
After your workout, drink 16 ounces of fluid for every pound you’ve lost.
Do what feels right for your body.
And as mentioned above, use your pee as a guideline for your overall hydration status.
2. check that to eat something soon.
Refuel with carbs and protein.
Remember, you’ve blown through that glycogen and torn up your muscles.
Therefore your post-workout meal should be high in complex carbohydrates that break down slowly and are loaded with healthyprotein.
Complex carbohydrates include:
Healthy proteins include:
4.
Athletes, your protein needs may be increased.
you’ve got the option to customize your protein needs using the formula below.
As always, when in doubt check with a registered dietitian.)
The beauty offoodandnutritionis that everyone’s body is different and will have specific needs and preferences.
Limit any diet tweaks to training.
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