What foods should you eat before you workout? To maximize the results of your training, try to eat a complete meal containing carbs, protein and fat 2–3 hours before you exercise. You need quality carbs, lean protein, heart-healthy fats, and fluids. Your muscles rely on carbohydrate foods like whole grain breads, cereals, pasta, rice, fruits, and vegetables for quick energy. You need protein for your muscles and for your blood cells, which bring nutrients and oxygen to your muscles. You also need fluids, or your body will have a hard time performing at its best. But, given that we lead busy lives, planning to eat a meal a few hours before our workout is not always possible. So, learning to know your body is the best way to tell what you should be eating before a workout.
Some good suggestions for foods to eat pre-workout:
An energy bar
A banana, an apple or other fresh fruit
Yogurt
A fruit smoothie
A whole-grain bread with low fat cottage cheese or turkey
A low-fat granola bar
A peanut butter sandwich
Sports drink
To help your muscles recover and to replace their glycogen stores, eat a meal that contains both carbohydrates and protein within two hours of your exercise session if possible. Good post-workout food choices include:
Yogurt and fruit
Peanut butter sandwich
Low-fat chocolate milk and pretzels
Post-workout recovery smoothie
Turkey on whole-grain bread with vegetables
Don't forget to drink fluids. You need adequate fluids before, during and after exercise to help prevent dehydration.
When it comes to eating and exercise, everyone is different. So pay attention to how you feel during your workout and to your overall performance. Let your experience guide you on which pre- and post-exercise eating habits work best for you. Consider keeping a journal to monitor how your body reacts to meals and snacks so that you can adjust your diet for optimal performance.
For more information, contact me at rachel@livehealthynyc.com