What to eat before and after a workout to optimize your results

What you eat before and after a workout can improve performance, speed up recovery, minimize muscle damage and rebuild it bigger and stronger.

Therefore, knowing exactly what to eat and when to eat it will optimize your results in terms of building muscle and losing fat.

Here is everything you need to know about pre and post workout meals:

Before Workout (Pre-Workout Meal)

Pre-workout macros

Each macronutrient has a specific role before a workout. However, the ratio in which you need to consume them varies by the individual and type of exercise.

Below is a brief look at the role of each macronutrient:

1-Carbs

Your muscles use the glucose from carbs for fuel.

Glycogen is the glucose storage within the muscle tissue.

For short- and high-intensity exercise, your glycogen stores are your muscles’ main source of energy.

Your muscles’ glycogen stores are limited. As these stores become depleted, your output and intensity go down along with it.

Therefore, Studies have consistently shown that carbs can increase glycogen stores and utilization while boosting your performance during exercise.

2-Protein

Many studies have documented the potential of pre-workout protein consumption to improve athletic performance.

Eating protein (alone or with carbs) prior to exercise has been shown to increase muscle protein synthesis.

One study showed a positive anabolic response after participants consumed 20 grams of whey protein before exercise.

Other benefits of eating protein before exercise include:

A better anabolic response, or muscle growth.
Improved muscle recovery.
Increased strength and lean body mass.
Increased muscle performance.

3-Fat

While glycogen is used for short- and high-intensity bouts of exercise, fat is the source of fuel for longer and moderate-to-low-intensity exercise.

one study showed how a four-week diet consisting of 40% fat increased endurance running times in healthy, trained runners.

Timing of Pre-Workout Meals

The timing of your meal is also an important aspect of pre-exercise nutrition.

To maximize the results of your training, try to eat a complete meal containing carbs, protein and fat 2–3 hours before you exercise.

However, in some cases, you may not be able to get in a full meal 2–3 hours before working out.

In that case, then you can still eat a decent pre-workout meal. However, keep in mind that the sooner you eat before your workout, the smaller and simpler the meal should be.

If you eat 45–60 minutes prior to your workout, choose foods that are simple to digest and contain mainly carbs and some protein.

This will help prevent any stomach discomfort during exercise.

Examples of Pre-Workout Meals

Which foods and how much to eat depends on the type, duration and intensity of the workout.

A good rule of thumb is to eat a mixture of carbs and protein prior to exercise.

If you eat fat with your pre-workout meal, then it should be consumed at least a few hours before your workout.

Here are some examples of balanced pre-workout meals:

If Your Workout Starts Within 2–3 Hours or More

Sandwich on whole-grain bread, lean protein and a side salad.
Egg omelet and whole-grain toast topped with avocado spread and a cup of fruit.
Lean protein, brown rice and roasted vegetables.

If Your Workout Starts Within 2 Hours

Protein smoothie made with milk, protein powder, banana and mixed berries.
Whole-grain cereal and milk.
A cup of oatmeal topped with banana and sliced almonds.
Natural almond butter and fruit preserve sandwich on whole-grain bread.

If Your Workout Starts Within an Hour or Less

Greek yogurt and fruit.
Nutrition bar with protein and wholesome ingredients.
A piece of fruit, such as a banana, orange or apple.

Keep in mind that you don’t need to eat many pre-workout meals at different times. Just choose one of these.

In Conclusion

For best results, experiment with different timings and nutrient compositions.
To maximize your performance and recovery, it’s important to fuel your body with the right nutrients before a workout.
Carbs help maximize your body’s ability to use glycogen to fuel short- and high-intensity exercises, while fat helps fuel your body for longer exercise sessions.
Eating protein helps improve muscle protein synthesis, prevent muscle damage and promote recovery.
Pre-workout meals can be eaten three hours to 30 minutes before a workout. However, choose foods that are easy to digest, especially if your workout starts in one hour or less. This will help you avoid stomach discomfort.
Additionally, many different supplements can aid performance and promote recovery.
At the end of the day, simple pre-workout nutrition practices can go a long way in helping you perform better and recover faster.

After Workout (Post-Workout Meal)

Post-Workout meal macros

1-Protein

Consuming an adequate amount of protein after a workout gives your body the amino acids it needs to repair and rebuild these proteins. It also gives you the building blocks required to build new muscle tissue.

It’s recommended that you consume 0.14–0.23 grams of protein per pound of body weight (0.3–0.5 grams/kg) very soon after a workout.

Studies have shown that ingesting 20–40 grams of protein seems to maximize the body’s ability to recover after exercise.

2-Carbs

As I explained above, your body’s glycogen stores are used as fuel during exercise, therefore consuming carbs after your workout helps replenish them.

Consuming 0.5–0.7 grams of carbs per pound (1.1–1.5 grams/kg) of body weight within 30 minutes after training results in proper glycogen resynthesis.

Furthermore, insulin secretion, which promotes glycogen synthesis, is better stimulated when carbs and protein are consumed at the same time.

Therefore, consuming both carbs and protein after exercise can maximize protein and glycogen synthesis.

Try consuming the two in a ratio of 3:1 (carbs to protein). For example, 40 grams of protein and 120 grams of carbs.

Eating plenty of carbs to rebuild glycogen stores is most important for people who exercise often, such as twice in the same day. If you have 1 or 2 days to rest between workouts, then this becomes less important.

Timing of Post-Workout Meal

Although the timing does not need to be exact, many experts recommend eating your post-workout meal within 45 minutes.

In fact, it’s believed that the delay of carb consumption by as little as two hours after a workout may lead to as much as 50% lower rates of glycogen synthesis.

However, if you consumed a meal before exercising, it’s likely that the benefits from that meal still apply after training.

Examples of post-workout meals

Choosing one of these options will make a great post-workout meal that provide you with all the nutrients you need after exercise.

Here are a few examples of quick and easy meals to eat after your workout:

Grilled chicken with roasted vegetables.
Egg omelet with avocado spread on toast.
Salmon with sweet potato.
Tuna salad sandwich on whole-grain bread.
Tuna and crackers.
Oatmeal, whey protein, banana, and almonds.
Cottage cheese and fruits.
Pita and hummus.
Rice crackers and peanut butter.
Whole grain toast and almond butter.
Cereal and skim milk.
Greek yogurt, berries, and granola.
Protein shake and banana.
Quinoa bowl with berries and pecans.
Multi-grain bread and raw peanuts.

In conclusion

Consuming a proper amount of carbs and protein after exercise is essential.
It will stimulate muscle protein synthesis, improve recovery and enhance performance during your next workout.
If you’re not able to eat within 45 minutes of working out, it’s important to not go much longer than 2 hours before eating a meal.
Finally, replenishing lost water and electrolytes can complete the picture and help you maximize the benefits of your workout