Eat before you workout. Eat after you workout. Eat a lot of carbohydrates. Don’t eat a lot of carbohydrates. Knowing how to fuel your body before and after a workout can be confusing. While each person is different, exercise nutrition can help you make the most of your next workout!
Before you workout…
Sugars are stored in our body as a short-term source of energy. However, once those sugars are consumed, our body turns to stored fat for an energy source. If you incorporate overnight, intermittent fasting into your routine, try working out in the morning before you eat. If your goal is to lose weight, working out before you eat increases your chances of burning fat, and you will see a bigger impact from all your efforts!
If intermittent fasting isn’t your thing, pack your breakfast full of healthy fiber, protein, and complex carbohydrates such as those found in whole grains, fruits, vegetables, and beans. A bowl of oatmeal topped with your favorite berries is a great way to start your day. Oatmeal contains protein, carbohydrates, minerals, and fiber, and it won’t leave you feeling full and bloated going into your workout. Add a banana for an additional pre-workout punch. Full of potassium and other nutrients, bananas prevent muscle cramps, help repair wounds, and increases your endurance.
After you workout…
Hungry now that you have burned all those calories? Start with a small snack that contains a mix of carbohydrates and protein. Athletes often look to achieve a 4:1 ratio of carbohydrates to protein after a workout. However, if this seems too much to follow, just chose a food that has both. Here are a few great options.
Yoghurt is a great example of this, and it will help your body repair muscle tissues that were damaged while exercising. Throw a sprinkle of cinnamon and a handful of blueberries on top and you’ve made yourself a power packed snack! Want more protein? Try Greek yoghurt which has double the amount of protein as regular yoghurt.
Dried fruits and nuts have been recognized for being a top food right after a workout and are often close to the 4:1 ratio mentioned above. Helping to increase your energy stores after an exhausting workout, they are quick to eat and easy to keep in your workout bag.
Eat your sweet potatoes! Another powerful food, sweet potatoes have many of the vitamins and minerals that are needed for muscle function and performance. And no, white potatoes do not provide the same benefit. A good source of carbohydrates, sweet potatoes also contain beta-carotene and antioxidants that help protect your body against the free radical damage produced during a workout. Also containing Vitamin D and potassium, sweet potatoes help to boost energy and relieve muscle cramps and other injuries resulting from your workout.
Another great choice are kiwis. Full of antioxidants, Vitamin C, potassium, and fiber, kiwis are a great way to relieve muscle soreness after a workout. In fact, kiwis have more minerals and vitamins per grams than any other fruit.
Didn’t eat a banana with your breakfast? No problem! Bananas are good as both a pre-workout or post-workout food. Helping to reduce inflammation and replenish energy stores, bananas can help to promote a quicker recovery.
What to do when your body says ‘ouch’…
Just the other day I had a great workout and felt good the rest of the day. Waking up the next day, I was surprised at how sore my legs were and couldn’t help but laugh at myself as I slowly hobbled up and down the stairs for the next two days. This type of delayed muscle soreness is “likely the result of inflammation caused by microtears in your muscles and can adversely affect athletic performance in the days following a heavy workout.” (How Not To Die, Dr. Gregor) Foods that contain anti-inflammatory phytonutrients, like berries combined with the bioflavonoids found in citrus, which reduce lactic acid buildup, can help during these times and reduce overall recovery time. Note that studies in this area have shown that supplements do not have the same impact as eating the actual foods. Of course, pain could be associated with an injury. If you suspect this to be the case, seek a physician’s help right away.
The powerhouse behind your success…
Protein is responsible for building and repairing muscle. It is important to ensure that you eat enough protein throughout your day. On average, adults need 0.36 grams of protein for each pound of body weight. So, a 200-pound adult needs 72 grams of protein per day and 150-pound adult needs 54 grams per day. Tracking your protein for a few days is a great way to check in and ensure that you are getting enough. You may be surprised!
Where you can, favor non-meat options for optimal health. A misconception is that meat is needed for adequate protein and muscle health. Try swapping in protein-rich vegetables a few times a week and see if you can increase that over time. A great one to incorporate are black beans. A cup of black beans contain 24% of the daily value in protein along with 39% of the daily amount of fiber (based on a 150-lb person), something that many Americans are deficient in. Other protein-rich plant based foods include sunflower, pumpkin and hemp seeds along with quinoa, chickpeas, tofu, and edamame. Eating plant sources of protein gives your body all the powerful benefits of protein without the negative attributes that can come with eating meat.
Want to try something new for dinner? Below is a delicious recipe made with protein rich Banza rice. Easy to make and great after a workout, it is sure to please! Want to reduce the below recipe’s calorie count by almost 100 calories per serving? Try sauteing the onions and other vegetables using the dry method. Learn how here!
Banza Vegetable Fried Rice
Difficulty: Easy4
servings435
kcal17
gIngredients
8 oz package of Banza Rice
3 Tbl avocado oil
1 medium diced onion
2 cloves of minced garlic
1 cup of diced carrots
1 cup of frozen peas
2 eggs lightly beaten
3 Tbl sesame oil
2-3 Tbl soy sauce
thinly sliced green onions
Directions
- Cook Banza rice as directed. Chill. Make sure the rice is fully chilled before you proceed. Making it the night before is best.
- Preheat a large skillet to medium heat. Add the avocado oil, diced onion and carrots. Saute for 1-2 minutes. Add the frozen peas. Saute until tender.
- Place the cooked ingredients from step two aside. Using the same pan, add the beaten eggs and scramble. Set aside.
- Add the cooked rice and vegetables to the pan and saute on medium heat until heated through and slightly browned.
- Removed from heat and toss with cooked eggs, soy sauce and toasted sesame oil.
- Serve with sliced green onions on top.
Most importantly, do what feels right to you! There is no one-size fits all to eating patterns and exercise. The above tips are a great place to start, but most important is that you listen to your body and find a pattern that works for you while helping you to achieve your fitness goals. Also, your nutrition needs may change if you alter your intensity, so continue to pay attention to your body and what it is telling you!
Happy Eating!
*The above applies to the average workout. If you are working out at an intense level, your needs will likely differ than those mentioned above.