What To Eat Pre And Post Workout 0
in Fit on the Side Healthy Living

What To Eat Pre And Post Workout

what to eat pre and post workout
What to eat pre and post workout. I remember, years ago, going out with some of my dance teachers after a show one night and watching in complete surprise, as they inhaled huge plates of pasta. For the life of me, I couldn’t understand how they managed to be so fit while eating like that. As the years passed, I came to realize that because they were burning so many calories throughout the day and then even more during the show, they were in fact, simply replenishing everything they had burned. This pushed me to start paying closer attention to what I was eating and how I was approaching my pre and post workout nutrition. When I was still dancing and taking up to 3 classes a day (that’s about 4.5 hours of working out), my diet was centered around ingesting enough fuel to give me the energy I needed to make it through a tough day. Now that I take class and frequent the gym on a more recreational level, I’ve had to re-adapt my diet again.
what to eat pre and post workout

WHAT TO EAT PRE AND POST WORKOUT

How it works. Of course, it all depends on your fitness levels and goals. A bodybuilder will have very different dietary requirements than someone who just likes to workout, but the basics are pretty straight forward. While you are working out, your body is burning the fuel stored in your muscles from your pre-workout meal. Following an intense workout, you need to replenish lost stores of glycogen (carbohydrates) and protein. The most effective time to eat will be within 45 minutes of hitting the gym.
what to eat pre and post workout

WHAT TO EAT

Pre-workout. While it might be tempting to save calories for bigger post workout meals, you don’t want to workout on an empty stomach. This will just lead to a drop in your blood sugar levels and could leave you feeling light headed and dizzy. Opt for natural healthy foods like bananas which are packed with potassium. Whole grains and oats are also a great choice. These fiber rich foods will slowly release carbohydrates into your bloodstream and keep your energy levels up. I always worry about getting an upset stomach, so prior to a long run, I like to reach for greek yogurt for my protein with some dried fruit and nuts, (or even a smoothie). The fruit provides me with a bit of sugar while the nuts slowly digest in my system over the course of my run. If that’s still too much for you then simply try an apple with some almond butter. Eating 30-45 minutes before working out should be enough time to let your food start digesting.

Post-workout. It’s pretty easy to reach for high fat fast foods post workout, but you really aren’t doing yourself any favours. While athletes will be vying for just the right amounts of proteins and carbohydrates, for the rest of us, a well balanced meal (carbohydrates, protein, fat) will be optimal. If you aren’t doing a very strenuous workout, about 30-40 grams of carbs should be enough. Roughly 1/4 of the total calories should be protein and no more than 15% should be from fat. One of my favourites is an omlette with vegetables and avocado. Or I might reach for a piece of salmon, whole grain bread and lots of vegetables. Often I’ll also find myself craving the goodness of fresh fruit and it’s no wonder because they are packed with Vitamins and many of the nutrients you need for muscle recovery. The key is to not overeat or eat more than you just burned. A good rule of thumb is to consume about 50% of what you worked off. In other words, if I burn about 500 calories during a workout, I’ll keep my meal to about 250 calories.

Hydrate. As you sweat, your body loses fluid. Weigh yourself pre and post workout to see just how much you’ve lost. A basic rule is to drink an ounce of water for every ounce you’ve lost. This might vary depending on the weather and the intensity of your workout. Also, watch out for sports drinks. While they may be necessary for prolonged workouts, water should always be your first drink of choice.
what to eat pre and post workout

There is a lot of science and research behind eating for fitness professionals, but I would say that unless you are an athlete, most of us just need to listen to our bodies (no, that’s not a license to gorge on fast food after a workout). If you are conscious of eating healthy then you will be okay.

What are your favourite pre and post workout foods?

*For more on pre and post workout foods follow me on instagram and pinterest*

You Might Also Like

High Impact VS Low Impact

September Ab Challenge Week Three

Tips On Working Out In Summer Months

How To Wear Athleisure

Free Weights VS Machines

Best Foods To Give You Energy

Best Exercises For a Toned Back

Must Do Morning Stretches

What To Do When You Plateau

Should You Exercise When You Are Sick

How To Workout In The Morning

Best Exercises If You Are On Your Feet All Day

Ultimate Weight Loss Guide

What Is Pilates

6 Best Exercises For Runners

8 Ways To Learn To Love Running

Best Arm Exercises For Summer 2015

Everything You Need To Be A Runner

Why Do I Need To Stretch My Calves

Fitness Myths Debunked

How To Increase Your Bust Size

Should I Use A Heart Rate Monitor

How To Maintain Weight Loss

Toning VS Bulking Up

How To Deal With Muscle Cramps

Why You Are Not Losing Weight

Sports Drinks VS Water

Foods That Reduce Stress

Can I Lose Weight And Still Eat Sweets

Best Stretches Pre And Post Swim

Everyone Can Learn To Love Exercise

How To Treat Sore Muscles

What To Do Post Workout

Get Fit The Easy Way

How To Strengthen Your Bones

How To Feel Confident When Working Out

Working Out Diet And Your Period

FitWise Straight Talk About Getting Fit And Healthy

How Much Weight Can You Lose In A Month

Morning Stretches True North Fitness Guide

Staying Fit When You Have No Time

Are you Over Exercising

Do I Really Need To Workout

How To Cut 500 Calories A Day Without Exercise

A Fool Proof Easy Way To Lose Weight

5 Cardio Myths Debunked

Top 5 Fitness Posts of 2015

Pros And Cons Of The Elliptical

No Gym Arm Workout

Best Complimentary Activity For Your Workout.

How To Speed Up Weight Loss

Tips On Getting And Staying Fit In 2016

How To Stay Healthy For The Holidays

October Fashion Beauty And Fitness Picks

Benefits Of Walking

Best Exercises To Tone Your Glutes

How Important Is A Warmup

5 Stretches To Do Before Bed

Exercise And Your Skin

Lean Greens Review

Great Metabolism Myths

Foot And Ankle Exercises

Ultimate Foot Guide And How To Relieve Foot Pain

Theraband Workout

How To Alleviate Back Pain

Frequently Asked Fitness Questions

Working Out After 40

Muscle Imbalances And Upper Body Pain

Top 10 Songs For The Gym

My Gym Bag Essentials

How To Become A Runner

Diet And Fitness Tips You Need To Ignore

Yoga VS Pilates Which One Is For You

Why You Are Doing Your Ab Workout All Wrong

Muscle Imbalance And Knee Pain

Fitness Fanatics Shopping Guide

How To Deal With Bloating

Can Food Really Burn Fat

Which Style Of Yoga Is Best For You

How To Increase Your Endurance

Stretching Mistakes You Might Be Making

The Truth About Protein Shakes

Losing Weight In Your 40s

September Ab Challenge Week Two

Post Workout Beauty Hacks

Why Not Drinking Enough Water Can Make You Fat

Natural Energy Drinks

Shoulder Stretches

Running Outdoors in Winter

Why You Need To Cool Down Post Workout

At Home Quickstart Workout

20 Minute Workout From FitWise

Traveling With A Sensitive Stomach

How To Deal With A Bad Workout

All About Pilates

Best Headphones For Working Out

How To Get A Shapely Butt

Hit The Gym In Style

All About Your Knees

How To Get Your Diet Back On Track

How To Stay Healthy In Winter

Health Fitness And My Thyroid

What To Look For In A Smoothie

7 Times It Is Okay To Skip A Workout

Urban Hiking The New Workout

How To Boost Your Metabolism

How to Stick With Your Diet When No One Wants You To

Why You Should Take A Dance Class Now

How To Keep Gym Clothes Fresh

Why Your Workout Suddenly Feels Hard

European Travel Italy

How To Keep Your Diet On Track

The Importance Of Cross Training

Diet Foods To Avoid

Best Recipes For Food Sensitivities

Wrist Exercises For Bloggers

Best Travel Workout

FitWise A Sneak Peek

4 Ways To Turn Your Walk Into A Workout

Beginners Guide To Gym Equipment Part 1

The Only Diet You Need Is Balance

How To Come Back After An Injury

How To Buy Workout Clothes

Best Stretches For Relaxation

Best Warmup For Your Workout

Is CrossFit Right For You

A Beginners Guide To Gym Equipment Part 2

How To Buy The Best Running Shoes

Best Gifts For The Fitness Lover

How To Eat Healthy Without Trying

How To Ease Sciatic Pain

How To Actually Lose Weight

When To Listen To Your Body

How To Maximize Your Gym Time

Why Is Sitting Too Much So Bad

How To Relieve Joint Pain

Best Exercises If You Do Manual Labour

The Basics Of Hip Stretches

Ballet For Fitness: Is Back In Style

What Is Your Perfect Workout

How To Choose The Best Running Shoes

20 Minute Workout By FitWise

Talk Fitness With An Expert

Eat Carbs And Lose Weight

Is Training Harder Better

Why Should Women Lift Weights

Your Must Do Morning Workout

What Is The Deal With All These Diets

How To Make Exercise A Habit

Best Low Impact Workouts

5 Best Abdominal Exercises

5 Day Workout Plan Part 1

Best Stretches For Runners

Underactive Thyroid And Weight Loss

Summer Health And Beauty

How To Curb Emotional Eating

Fitness Terms You Should Know

Why Exercise Is Good For Your Skin

Killer Foam Roller Ab Workout

How To Incorporate Exercise Into Everyday

How To Detox Your Body Naturally

5 Day Workout Plan Part 2

Is being thin enough

Muscle Imbalance And Back Pain

Cute Workout Gear For Every Body Shape

7 Healthy Morning Habits for Looking And Feeling Your Best

When You Don’t Have Time To Workout

Is Running Bad For Your Knees

How To Feel Good About Your Body

Run Better With These Easy Tips

Why What You Wear To The Gym Matters

Get Fit While Watching TV

Ballet Inspired Leg Workout

How To Easily Get Fit And Healthy

What You Should Know About Fitness

Losing Weight In 2017

Treadmill Running Charts

Succeed At Working Out

How To Feel Confident About Your Diet

Pocket Fitness Guides

How To Work With A Personal Trainer

5 Daily Habits That Hurt Your Health

How To Know If You Are Exercising Too Much

How To Be Healthy Without Trying

What To Eat Before A Party

How To Stay Healthy While Traveling

Muscle Pain VS Injury

How To Make A Short Workout Count

How To Start Running

Best Stretches If You Sit At A Desk All Day

Your Summer Fitness Guide

11 Most Common Workout Mistakes

How To Choose A Personal Trainer

The Importance Of Stretching In Style

6 Tips To Stop Bloating

The Truth About Abs

How Breathing Can Improve Your Workout

Best Exercises For A Desk Job

Cold Weather And Muscle Pain

Killer Abs Ball Workout

Why Should You Meditate

Your Workout Motivation

Why You Shouldn’t Weigh Yourself

September Ab Challenge Recap

How To Incorporate Pilates Into Everyday

How To Improve Your Posture

What Happens To Your Body When You Stop Exercising

September Ab Challenge Week One

How To Be A Better Athlete

What If I Hate The Gym

How To Have Energy After Lunch

10 Easy Ways To Get More Fit

How To Love Your Body

How To Increase Flexibility

Tips For Getting Back To The Gym

Why Is Exercise So Important

Home Gym Must Haves

September Ab Challenge Week Four

Caffeine And Working Out

Stay Fit And Healthy For The Holidays

Your At Home Workout Routine

Your Guide To Killer Abs

Why Do We Focus On Weight

2 Comments

  1. Thank you so much for sharing this, this is really really helpful! My diet often gets a little bit messy so it’s great to finally see this guide. Very nicely written too! Xoxo

    THOUGHTS IN TIFFANY BLUE

    1. Happy to help! In truth, my diet gets messy too and it has taken me a long time to figure out what I can eat before working out.
      xo

Comments are closed.

By continuing to use the site, you agree to the use of cookies. more information

The cookie settings on this website are set to "allow cookies" to give you the best browsing experience possible. If you continue to use this website without changing your cookie settings or you click "Accept" below then you are consenting to this.

Close