I have said it before, you can’t out train a bad diet. It doesn’t matter how much you workout, or how hard you train, you can’t expect to meet your goals, lose weight or obtain the body you want if you have poor eating habits and filling yourself with garbage.
I am frequently asked what to eat before and after a workout. How much consideration do you give your pre and post workout meals?
The size of your meal, how long prior to your workout and what you eat can play an important role in your energy levels during your workout. Ensure you have the fuel you need for your workouts.
Carbohydrates are your body’s preferred energy source and are always a good idea prior to training specifically before an intense cardio workout. Plan a small snack that is easy to digest 45 to 60 minutes before your workout. Foods high in fat, protein, or fibre may cause digestive pain during cardio training. A smoothie, banana, yogurt or whole grains are all good choices to fuel your body for cardio.
Think protein along with your carbs before strength training. Your needs protein for your blood cells, which bring nutrients and oxygen to your muscles. Snack options to eat 45 to 60 minutes before a strength workout include a shake made with protein powder, fruit and milk, or a hard-boiled egg with fruit.
Regardless of what you are training, fluids prior to your workout are necessary and it is important to keep hydrated during your workouts. Water acts as a cooling system for your body.
Post-workout snacks are important too. How well your body recovers and rebuilds after your workout depends on how well you feed your body after training. Try to eat within 30 minutes and 60 minutes at the most following your workout.
Protein is essential for tissue growth and repair. Include some carbohydrates in your after snack too as carbs replenish the energy stores your muscles burned during exercise.
My favorite post workout snack is a protein shake with some berries and milk as it is quick and easy and requires very little thought on my part. Other options are hard-boiled eggs with fruit, energy bar, hummus with whole grain pita, whole grain bread with nut butter, or even a sandwich with lean protein.
What you eat before and after your workout may be the difference between meeting your goals and falling short. After all, you are what you eat.
