target.fitness • June 6, 2022
What To Eat Pre/During/After Exercise
Fueling your body the right way will help you train for your next big event, but also continue on to your next fitness goal. So we’re giving you a quick rundown on what you should eat before, during, and after your workout.
PRE-WORKOUT
What you should be eating will be partly dictated by the time of day, but your pre-workout fuel should be made up of two things: carbohydrates and protein. Carbs provide the energy we need to perform, while protein supports and helps build our muscles.
If you’re working out first-thing in the morning (think 30 minutes after waking up), you’ll want to fuel up with a small dose of protein and carbs. Skimping on pre-work fuel could affect your performance, leave you feeling fatigued, and sabotage your long-term goals. So try ½ a cup of oats with protein powder, one or two eggs with a slice of toast, or a banana with peanut butter.
If you’re working out in the afternoon, you should focus on having your pre-workout meal 1-2 hrs before you workout based on your own body’s need. But what you fuel with will depend on what you’ve eaten earlier in the day. For example, if you had a big protein and carbohydrate filled lunch, you will want to focus on quick digesting carbs with some protein such as a cup of berries and a tablespoon of peanut butter. However, if it’s been a few hours since you’ve eaten lunch, you’ll want a nice mix of protein and carbs. Try a greek yogurt with berries, 10-15 grams of chicken or other lean meat and half a sweet potato.
As you fuel up before your workout, do focus on quick/slow digesting carbohydrates, moderate protein, and drinking water (instead of sugary drinks), don’t eat foods that are high in fat or fibre, or fried to minimise stomach discomfort. By sticking to simple, clean ingredients you will fuel your workout and feel great during it.
DURING YOUR WORKOUT
During your workout the most important thing your body needs is water. For every 30 minutes of exercise your body will need 300-500 millilitres of water to properly stay hydrated.
Working out longer than an hour? Your body will need some simple carbohydrates as extra energy for both the exercise itself and the muscle building and repair process that happens after you leave the gym.
Try these mid-workout snacks for training-session that last over an hour:
-½- 1 serving of the fruit of your choice (1 cup of berries, half an apple, etc.)
-Frozen Berries in a Water Bottle
WORKOUT RECOVERY
After your workout your body needs 250 – 300 millilitres of water, and at least 20 grams of protein, and 40 grams of carbohydrates. While some athletes may need more or less protein (the total amount of protein you need daily is based on your weight-one gram per pound of body weight) the protein to carbohydrate ratio should be 1:2. The protein and carb intake will help fuel the muscle repair/building process, re-supply calories, and make sure your body is meeting its macro-nutrients needs.
Try one of the following suggestions:
-Protein Smoothie (1 and ½ cups of liquid- water or non dairy milk, one cup frozen fruit, one serving of protein powder)
-One serving of quinoa, at least 20g of your favorite lean protein (chicken, low fat fish, egg whites, turkey, grass fed beef)
-One medium or small sweet potato, at least 20g of your favorite lean protein.
Food is not “just food.” Food is part of culture. Food is part of family. Food is part of celebrations. Food is part of religion. Food is part of tradition. Food is part of so many aspects of life far outside of simply being “fuel.” The goal isn’t to eliminate your “emotional relationship” with food, the goal is to not allow your emotions to dictate your actions. The goal is to be consciously aware of the decisions you make rather than justifying actions you aren’t proud of because of your emotions. So stop looking for a way to suppress or eliminate your emotions. And, instead, hold yourself to your own highest standard. Quit breaking promises to yourself. Recognize your emotions and, simultaneously, don’t allow your emotions to control you. Easier said than done, I know... So is everything in life. But just because it’s easier said than done doesn’t mean it’s not worth doing.
I’ve said this before and I’ll say it again. Some people struggle with self control. They want to lose fat but have difficulty saying “no.” They mentally justify it in saying they’re “flexible dieting.” But flexible dieting doesn’t mean “eat junk and lose fat.” It means “don’t feel guilty for having a treat - but you still have to be wicked consistent to make significant, lasting changes.” For them, practicing self control and saying “no” more often might help them achieve their goal. Other people struggle with food anxiety. They get anxious at the thought of going out to eat at a restaurant because they don’t want to “ruin their progress.” They feel bad for having a slice of cake at their own birthday party. They know it sounds silly and they often give their friends/family/clients amazing nutrition advice that promotes a more flexible approach... but they struggle with it themselves. For them, saying “yes” more often and having a treat might help them achieve their goals. Progress is not only measured in weight loss or fat loss or measurements or numbers or quantifiable data. Progress is also measured in mental, emotional, and behavioral changes. And, candidly, if you don’t improve your mindset first, any physical changes/improvements are going to be short-lived. Because sustainable results only happen with a sustainable mindset.
It’s wild to me that this is even a thing. Often, people message me asking if it’s “ok” to eat fruit because “it has so much sugar 😱.” I get bombarded with messages from “coaches” and “professionals” telling me I’m basically sentencing people to death by encouraging them to eat fruit. What is going on. It’s fruit... Apples and grapes and bananas and oranges and watermelon and strawberries and raspberries and blackberries and blueberries. We’re talking about fruit, people. You’re worried about the “damage” caused by eating FRUIT!? What is going on? No one ever got fat from eating fruit. No one ever became unhealthy from eating fruit. No one ever looked back on their life in their death bed and said “you know...I really should of had less fruit.” No one ever got massively overweight and said, “man...I really think it was the grapes that did it.” Let’s use some common sense. Fruit. Eat it. It’s good for you.
