Food and Performance: When and What to Eat Before & After a Workout
You want to get the most out of your workout, but there’s more to it than planning a routine. Like a tuned engine, your body needs the right kind of fuel to keep it running at peak performance.
Whether you’re starting a new exercise plan or you’re a seasoned athlete, proper nutrition is key. Eating the right foods at the right times can help boost your performance and aid muscle recovery.
Common Food and Performance Questions, Answered
How much and what should you eat before or after a workout? The answers to the following common questions can help you plan your snacks and meals to fuel your exercise and speed muscle recovery.
Should I Eat Protein Before or After a Workout?
The answer to this question varies depending on the type of workout you’re planning. Your body needs particular nutrients at different times for cardio than it needs for strength training.
When focusing on cardio, save your protein for after your activity to replenish the amino acids your body needs to repair muscle fibers. Eating healthy, lean protein before and after a strength training routine helps prepare your body for the muscle strain during your reps and speeds up recovery afterwards.
What Should I Eat Before a Workout?
No matter the activity, always hydrate with water. Your body depends on this liquid for metabolism and recovery. However, what to eat before a workout depends on the type of exercise you’re planning.
When preparing for a cardio workout, you need ample fuel for your muscles. Focus on healthy carbs including whole grain cereals and fruits beforehand to power your exercise. In the case of strength training routines, balance your intake of healthy carbs and lean protein such as eggs and whole wheat toast.
How Much Should I Eat Before and After Working Out?
How much should you eat before or after a workout? It can vary. You need to put fuel in your tank before you exercise, but how much you should eat before working out depends on timing. If you’re able, plan a light meal or snack(around 100-200 calories) one to two hours before activity. A smaller snack such as a banana or energy bar is best if you’re within 30 minutes of your workout.
If possible, try to eat within an hour of your workout. If you’re hungry or feel energy depleted, eat a light meal to replenish nutrients. Otherwise, a small snack is probably enough.
Post-cardio, a light snack with a balance of enough carbs and protein will help your body recover more quickly. You should fuel up with lean protein and some complex carbohydrates after a strength training session. Try combinations such as some chicken breast and sweet potato or a tuna sandwich on whole grain bread to give your muscles the tools they need to repair themselves.
What Foods Help With Muscle Recovery?
If you want to know how to speed up muscle strain recovery after a workout, the answer is by eating the right foods.
Healthy carbohydrates like whole grains, fruits, and nuts provide your muscles with the energy they need to repair themselves. Additionally, high-protein,low-fat foods give your body the building blocks they need to rebuild damaged muscle fibers.
Successful workouts depend on more than your exercise routine. To help boost your performance and speed up muscle recovery, incorporate a balanced diet featuring complex carbs and lean proteins.
