Best Foods for Pre and Post Workout

Chandi Schwab

If you work out regularly, you need to fuel your body if you want to perform well and make progress. Part of your goal is ensuring that your glycogen stores do not get depleted. If this happens, you become sluggish, recover more slowly from your workouts and are more prone to get sick or injured. Pre- and post-workout snacks are an important part of your nutrition regimen.

Significance
Pre- and post-workout snacks help you maintain your glycogen stores. You need to maintain these stores because glycogen is the main fuel source for your muscles, for all types of workouts. Low glycogen stores can equal slower progress and lower performance, Carbs become glucose in your body, which is used by your cells for energy. Any glucose not used by cells is converted to glycogen. Glycogen is stored in your muscles as well as your liver.

Timing your fuel
Timing is important for your pre- and post-workout snacks. Be sure to eat your pre-workout snack 30 to 60 minutes before you exercise. If you wake up early in the morning and are used to working out before eating,which is what I usually do, you may have to train your body to avoid stomach upset. Start out with almonds or a small piece of fruit like a banana. Consume your post-workout snack within 30 minutes. This is the optimal time frame for restoring glycogen stores. It also promotes quicker recovery of your muscle tissues.

Your Pre-Exercise Fluid Needs
Being well-hydrated will make your exercise easier and more effective. Try to drink 16-20 ounces of water during the 1-2 hours before starting your workout, and continue drainking after your workout and throughout the remainder of your day.


Great Pre-Workout Foods

Bananas
Bananas are loaded with digestible carbohydrates and are packed with potassium, which aids in maintaining nerve and muscle function. The body doesn’t store potassium for very long, so a medium banana before a workout will help keep nutrient levels high, especially recommended for early morning exercisers. A great combo is a medium banana with 1/2 cup of Greek yogurt. Wait about 30 minutes and then hit the gym. Your body will need the carbohydrates and protein.

Pr-eworkout protein shake
Although protein shakes are often used to build muscle, consuming a pre-workout protein shake may promote a different effect: fat loss. Consuming a protein shake before exercising stimulates a higher rate of calorie burning, even at rest, in the 24 hours after your workout.

Oats
Oats are full of fiber, which means they gradually release carbohydrates into your bloodstream. Ths is my staple food before races. It helps keep my energy levels consistent without feeling bloated. Oats also contain B vitamins, which help convert carbohydrates into energy. Help yourself to one cup at least 30 minutes before you begin exercising. I eat them plain with really hot water.

Wholegrain bread
A slice of 100% wholegrain bread is a good source of carbohydrates. Top it of with all natural peanut butter or honey for more fuel or sliced up hard-boiled eggs for quality protein. If you’re hitting the gym during your lunch break, grab some bread about 45 minutes before you head out, and top it with a couple slices of turkey.

Fruit smoothies with protei powder
Fruit smoothies are high in carbohydrates and high-quality protein. They are also easy to consume and are easily digested. Try blending 1/2 cup plain, or low-fat yogurt, 1/2 cup fruit, one scoop of protein powder, and 1 cup water. People tend to skip fruit and other foods that are high in carbs. The carbs from fruit break down quickly and the protein is used later to prevent muscle damage.

What to avoid
If you're going to stray from this list, there are a few things you should keep in mind. Be sure to avoid fatty foods before working out—fat leaves the stomach very slowly, which means you’ll feel full and sluggish and could cramp up easily. Although carbohydrates are good, you should not get them from raw sugar or candy. Either of those foods will cause a sugar rush and probably a crash while you’re mid-workout. Also, don’t overeat before you workout. These are all snack—not meal—suggestions. Eating too much can cause indigestion, sluggishness, nausea and vomiting.


Great post workout foods


Greek Yogurt
Greek yogurt has double the amount of protein compared to regular yogurt and is a great source of carbohydrates. Try mixing it with cereal or fruit, fresh berries pack micronutrients, which have been proven to help fight muscle soreness.

Sandwich wraps
Wholegrain wraps are loaded with wholesome carbohydrates, add turkey or chicken and a bowl of soup on the side. This is a particularly great meal if you work out during your lunch break. Wraps are portable so you can eat them on the way back to your office, or wherever you are headed. If you’d rather have a salad after the gym, make sure you add some grains. You need at least 1/2 cup of whole grains, so add some quinoa, brown rice, beans or pasta to it.

Fruit salad
Fruits are not only loaded with carbohydrates, they also contain enzymes to help your body break down nutrients so they can be delivered to your tired muscles. Pineapple is also known to have anti-inflammatory properties to help your muscles recover. Kiwi aids with digestion and helps break down amino acids. Plus, fruit offers a great amount of anti-oxidants.

Wholegrain breakfast cereal
Cereal is good any time of day: In the morning for breakfast or later in the day as a snack. Select a high protein, high fiber cereal, like Kashi Golean, which offers 30 grams of carbohydrates, 13 gram of protein and 10 grams of fiber. It’s perfect for reloading the muscle energy stores. Oatmeal is a great post workout food as well. Make it more of a substantial snack and add your favorite milk or yogurt.

Check out Chocolate Milk
It has double the carbohydrate and protein content, perfect for replenishing tired muscles. Its high water content replaces fluids lost as sweat, preventing dehydration. Plus it packs a nutritional bonus of calcium, and includes just a little sodium and sugar -- additives that help recovering athletes retain water and regain energy.

Post-Workout Protein Shake
The post-workout period is considered to be the most important meal opportunity for muscle gain. Working out with weights breaks down your muscle tissue, and supplying protein can help promote growth and rebuilding of tissue. Consuming a liquid meal such as a protein shake is great because it is absorbed more quickly than solid food.


Warning
After you work out, your glycogen stores become depleted. Skipping your post-workout snack can cause prolonged soreness as well as premature muscle fatigue. This is caused by incomplete glycogen restoration, according to Al-Masri and Bartlett.