When it comes to physical fitness, the role of nutrition cannot be overstated. Eating the right foods before and after a workout can help maximize athletic performance by providing the body with enough carbohydrates, proteins, and fats to support and repair tissues during and after a workout.

Before a Workout

Before a workout, it is crucial to eat foods that provide energy for the body to burn during the activity. This is primarily achieved through consuming a balanced meal or snack about 30 minutes to an hour before exercise. Carbohydrates are the primary source of energy for the body during physical activity and are necessary for optimal exercise performance. A pre-workout meal primarily consisting of carbohydrates consumed an hour or two before exercising helps ensure that glycogen levels are adequately replenished during the workout. Additionally, protein can help with muscle repair and growth, but make sure the protein intake is not too high, which will slow down digestion.

Foods that are high in carbohydrates include whole-grain bread, pasta, fruits, and wheat cereals. Be mindful of the timing of your pre-workout meal, so it is digested before the exercise starts to avoid discomfort in the stomach.

During a Workout

During a prolonged exercise, it is recommended to fuel up with simple carbohydrates, such as sports drinks or energy gels, as well as water, to help sustain energy levels and replenish electrolytes lost through sweat. The frequency of refueling with carbs should depend on the duration of the workout and your needs.

Post-Workout

After a workout, the body needs to repair and replenish its glycogen levels. Consuming carbohydrates and protein within 30 minutes post-workout will help speed up the process, prevent muscle damage, and encourage muscle repair and growth. After exercise, it is also important to keep up with water consumption to stay hydrated.

Foods that are high in protein and carbohydrates include lean meat, beans, whole grain rice, Greek yogurt, and whey protein powder.

Need Help?

The role of nutrition in physical fitness cannot be understated. Eating the right foods before and after a workout is crucial to help athletes maximize athletic performance, minimize muscle damage, speed up the recovery process, and achieve better fitness results. A balanced diet, rich in carbohydrates, proteins, and healthy fats, with correct timing, can help you achieve and maintain optimal fitness outcomes. Whether you need nutrition advice, guidance on how to work out or break through an improvement plateau – or anything else fitness related – call us. Our trainers are here to help.