The Best Pre and Post Workout Foods to Feel Results
Getting the most out of your training starts with fueling your session with proper nutrition. During your workout, your heart, muscles, nervous system, adrenals and brain are working hard to sustain the reps and sets you have planned. And we know all these systems function best when they have adequate energy and carbohydrates to do so. What and when we eat before and after a workout will influence our training, energy and whether or not we get all the benefits from it. In this article we will go over the best foods to have before and after your next pump session.
Let’s talk pre-workout fueling…
In the world of sports nutrition, before a workout we suggest primarily carbohydrates, maybe some protein and little fat. Here is why:
Carbohydrates are the primary source of fuel for the brain and muscles during all forms of physical activity. During endurance type exercise, you will start to utilize more fat than during a weight lifting session, but carbohydrates still remain the #1 fuel source.
While protein is not completely necessary, it won’t hurt before a training session. It actually can help with satiety, fullness during training and making your pre-exercise snack more satisfying.
We recommend lower fat options since fat can slow down the digestion of carbohydrates. That’s not something we want to do when our muscles are going to be using them pretty soon after we eat.
Speaking of pretty soon, let’s talk about when you want to be eating pre-exercise and how much. The general recommendation is 45-60 minutes prior to the start of your session. It is important to note that how much carbohydrates you consume prior to training may be dependent on your overall carbohydrate needs. This can be assessed better during a personalized nutrition plan. Generally, for weightlifting and gym workouts, 15-45 grams of carbohydrates is sufficient for a 60 minute workout session. For endurance athletes or training hard for over an hour, it may be necessary to consume upwards of 45-60 grams of carbs. It is important to listen to your body during training and determining if what you are consuming before is enough. Feeling like your dragging or hungry by the end? A little more fuel before, but also throughout the day, may be necessary.
So what types of carbs and fuel should you be consuming? We have two main type of carbs we discuss when he comes to exercise nutrition: complex carbohydrates, or starches, and simple carbohydrates, or sugars. When it comes to fueling within the hour prior to exercise, we want to focus on primarily simple carbohydrates like fruits and sugars. Having some complex carbs along with simple carbohydrates can be useful strategy. This will allow us to have quick energy for the start of training plus sustained energy as our bodies breakdown the starches during our workout.
So what specfic foods can give us a mix of complex + simple carbs, plus feel satiated and filling to last the hour? Here’s a list of the best food combos to have before training, and why:
1) Fruit + handful of nuts: Fruit will provide us with simple carbohydrates and nuts will provide a little fat and fiber to help us feel fuller and more sustained with our fueling. Fruit like bananas, melon, pinneapple, oranges and grapes are all a great choice.
2) Toast + nut butter + sliced banana: A classic simple snack, the toast and nut butter give use complex carbs, fat and fiber for sustained energy and fullness plus simple carbs from some sliced banana.
3) Dates: Dates are one of our favorite pre-workout carbs as this dried fruit is packs in 20 grams of carbs per date. These are a perfect choice for the person who doesn’t like to eat before a workout. It’s low in volume and higher in carbs, so it won’t make you feel too full.
4) Smoothie: Fruit blended with milk, coconut water or regular water is a great way to get in simple carbs with faster digestion and absorption.
5) Granola bar: Great for on the go and thrown into a gym bag or purse, granola bars have a mix of simple and complex carbohydrates, perfect to fuel a tough workout ahead.
You may be asking, well what about pre-workout? The best pre-workout supplement is…caffeine! Other ingredients in a pre-workout you will want to look for are nitric oxide activators like a pre-workout with beet root extract. Klean Athlete’s pre-workout is the perfect combo of caffeine and beet root extract, you can find it here.
Now let’s talk about what you do after a workout…
Post workout nutrition is just as important. You may have heard that protein immediately after is essential, but why? During a workout your whole body is working to get more blood, nutrients and oxygen to your muscles in order to create energy and do work. After a workout your body and muscles are more sensitive and accepting of nutrients, allowing more to be absorbed at a fast rate. Additionally, exercise itself turns on and increases the muscle building process called muscle protein synthesis. With this process triggered, we want to make sure muscles have the building blocks (like proteins) to rebuild and recovery.
While protein has a main character moment post training, carbohydrates are also of importance. During exercise you are depleting some of your carbohydrate stores that you want to replenish before the next session. With muscles more sensitive to nutrients, carbohydrate repletion is more favorable during this time.
When it comes to how much protein you need in the hour after training, a minimum of 25 grams of animal based protein is suggested. This is the amount that will provide us with at least 2.5 grams of leucine, an amino acid that stimulates the process of muscle building. Reaching that leucine threshold to ignite muscle protein synthesis is key to your recovery and progress. What if you are plant-based? If you are relying on plant-based protein sources, consuming 35 grams may be more appropriate. This is because plant-based sources of protein have lower leucine amounts and you need more protein to hit your leucine needs. If you are using a plant-based powdered protein supplement, always read the amino acid profile to ensure you are getting 2.5 grams per serving. Most “sport” based supplements will have enough, but always check.
Whether it is a food or a supplement, hitting your 25 grams minimum post workout to reach your leucine needs is key here. Just a side note: while we are stressing leucine here, it is important to note that all amino acids are needed to build muscle an the leucine is important to stimulate (or start) the process. With that said, here’s some ideas for your post workout protein + carb needs:
1) Whey protein isolate protein shake: A classic and commonly recommended for a good reason. Whey protein isolate is rapidly absorbed into the bloodstream, having a better effect on muscle protein synthesis. Interested in a plant-protein? Garden of Life Sport plant-based protein is a great option.
2) Greek Yogurt: We love that 1 cup of Greek yogurt contains 2.5 g leucine plus 25 grams of protein. Adding fruit will help you get in more carbohydrates, add flavor and fiber.
3) Cottage cheese: Similarly to yogurt, a 1 cup serving of cottage cheese has over 2.5 g leucine and 25 grams of protein.
4) Grilled chicken or turkey: When it comes to poultry, about 4.5 oz will contain 2.5 g of leucine.
Here’s a little key tip we have: If you can get to a meal immediately after training, or within the hour, that is preferable. A meal will have a mix of nutrients, amino acids and carbs that are most beneficial. But many of us aren’t going straight to a meal or may not be in the mood for one right after. This is where protein supplements play a huge role. For powders, we recommend Garden of Life Sport Whey protein and for bottles drinks we like Core Power and Owyn Pro Elite as a plant-based option.
Outside of the pre and post workout nutrition, what you are doing day to day is also very important for you to feel good during training and see progress. Ensuring you have energy throughout the day, including adequate protein, carbohydrates and fats, is the foundation you need to train your best. Including adequately timed nutrition around your workouts will add to this solid foundation. Unsure if you’re foundation is solid? Book a discovery call today to see how we can work together.
