Get the most from your workouts by eating properly before and after!
Because eating too much or the wrong thing could have you puking into the trash can.
In my opinion, you should be tailoring your pre and post workout snacks to the workout itself. Below I’ve listed my choices for pre and post workout snacks that will help through a certain form of exercise.
Keep in mind that timing also matters.
No matter what you eat, you want to consume your snack 15-60min before the workout.
Avoiding guzzling a smoothie then heading out for a run 30 seconds later.
Less Intense Exercise (Walk or Yoga)
You won't need to bulk up on too much before this kind of activity.
For a pre workout snack, I would recommend either half a protein bar (10g of protein) or a hard boiled egg (7g of protein). If the workout is less than 60 minutes, you could go without a post workout snack.
For a post workout snack, you don’t really need to worry here. The workout wasn’t intense enough to need an after workout calorie boost.
Cardio 60min or Less (Spin or HIIT)
These workouts need a quick hit of carbs. You also want to add in some protein but keep the fat content low. I’d recommend 4-6 whole grain crackers with string cheese.
The rule of thumb for post workout snacks after this type of exercise is a 2:1 ratio of carbs to protein. Look for a granola bar that has 20g of carbs to 10g of protein. Kind Bars usually fit this criteria well.
You need some carbs to create power in these workouts. But you need protein in the bloodstream to help build muscle tissue. Toast a piece of whole grain bread, spread a tablespoon of hummus and put 2oz of turkey breast on top. You’ve got a quick and effective pre workout snack.
After your lift sesh, your snack should consist of a 1:1 ratio of carbs to protein. An effective option is a Greek yogurt cup with fresh berries on top.
Long Run, Bike Ride or Workout (anything over 60 min)
If you know you’ll be exercising for more than 60 minutes, than you definitely need some pre workout nutrition. Try a milk and fruit with banana smoothie. You are aiming for 30 to 40g of carbs with some protein.
After this workout, you will need calories again. Look for options that have a 4:1 ratio of carbs to protein. I like two pieces of whole grain bread with a tablespoon of Greek yogurt on each with a drizzle of honey.
Nutrition is critical to results. Your workouts are the blueprint to your body and the foods are your building materials. You need to have both to make a beautiful house and body.
Thanks for reading!