What to eat before and after a workout?

Consuming the right nutrients before and after a workout can significantly help with the workout itself and achieving the desired results. Our bodies burn carbohydrates for energy so it’s good to have the required fuel before training. On the other hand, with exercise we damage muscles and so they require adequate food in the form of protein to recover efficiently.

Timing is also important, we don’t want to workout on a full stomach, and after exercising it’s necessary to replenish the lost energy and begin the recovery process. Research suggests that the idea of the infamous “anabolic window” that lasts between 45 minutes and 1 hour after a workout, in which consuming protein is required to optimize recovery, might not be true and the real time frame could be from around 5 – 6 hours after exercising.

Before a workout:

Physical performance is enhanced if carbohydrates are paired with protein before exercising in the case of longer lasting activities. This performance enhancement depends on many factors ranging from the specific body of the person to the specific nutrients being consumed.

A good idea is to eat at least an hour before working out so the food can be adequately processed. Carbohydrates can help exercising last longer and be more intense. In cases of exercising on an empty stomach it isn’t unusual to feel slower, weaker or lightheaded.

If you plan to exercise in a period less than an hour after a meal a good idea might be to make this meal lighter and focus on carbohydrates.

Consuming large amounts of food before exercising increases the risk of stomach issues.

The specific foods depend on intensity, quantity, type of training and of course personal preferences.

Combining protein with carbohydrates and fibers has shown to have the best effect on performance when it comes to eating before a workout.

After a workout:

With exercise the body uses up its glucose storage and damages muscle fibers, in the recovery phase it’s necessary to replenish these reserves by consuming carbohydrates and provide an adequate amount of protein to help the muscles recover. Adequate eating after a workout can help prevent the deconstruction of protein in muscle during a workout, helps muscle protein synthesis and benefits recovery.

Research has shown that consuming protein before a workout can lower the amount needed to consume after a workout for optimal results. The narrative about the anabolic window in which it is necessary to consume a lot of protein in a time frame of 45 minutes – 1 hour after working out seems to be less true with the developments of new research. Consuming foods with large amounts of protein and carbohydrates soon after working out is still recommended, to replenish the spent energy reserves and help the recovery process. But it doesn’t seem necessary to rush your meals, or protein shakes right after a workout to get the best results.

Hydration:

It’s necessary to replenish the spent fluids which we consistently lose during exercise. You should stay hydrated before, during and after exercise. Water is the best choice, but sports drinks can also have a good effect when it comes to longer lasting exercises because of the electrolytes they provide and carbohydrates which they have and can provide more energy.

Rothschild, J. A., Kilding, A. E., & Plews, D. J. (2020). What Should I Eat before Exercise? Pre-Exercise Nutrition and the Response to Endurance Exercise: Current Prospective and Future Directions. Nutrients, 12(11), 3473. https://doi.org/10.3390/nu12113473

Schoenfeld, B. J., Aragon, A., Wilborn, C., Urbina, S. L., Hayward, S. E., & Krieger, J. (2017). Pre- versus post-exercise protein intake has similar effects on muscular adaptations. PeerJ, 5, e2825. https://doi.org/10.7717/peerj.2825

*This text is intended for informational purposes only. If you experience any symptoms, it is recommended that you seek advice from your doctor or a qualified healthcare professional.*

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