What To Eat Before and After Workout?
This is a great question! The answer, of course, can be quite individual and depends on your current goals, as well as what kind of workout you’re about to do… or indeed have just done. If you want a few simple rules for eating pre and post certain kinds of workouts and even a rule for the days you don’t workout at all, here are a few we like to go by…
Metabolic session or circuit class
PRE:Let’s be honest – this session is going to be brutal, and it’s probably going to contain burpees (or some other kind of up-down movement!), jumps and sprints. Let me tell you, it is near on impossible to do these things comfortably with food still digesting in your stomach! Your best bet is to stick to a very light meal at least an hour before your workout – perhaps fruit or lightly steamed veggies and nuts, or half a glass of orange juice with a little protein powder stirred through. If you’re eating within 30-60 mins of this kind of workout, stick with half a piece of fruit, a natural electrolyte drink like some coconut water, or add a big squeeze of orange/lime juice to your water bottle to get you through.POST:Rehydrate with water and if it’s a hot day, some electrolytes too - again coconut water, or water with a squeeze of fresh orange juice are good options. Let your body settle down, then eat a meal of protein, fibre and carbs within the hour. Eggs scrambled with spinach, tomato and mushrooms, plus a small handful of nuts, will do the trick. Note that a lot of fat is not helpful immediately after this kind of workout, so save your avocado or good oils for the next meal or snack, a few hours later!
Heavy weights session
PRE:If you’re able to eat a couple of hours before your heavy weights session, the best way to go is with a small portion of meat/fish and a handful of nuts. This provides the perfect mix of concentrated protein and good fats you need to sustain energy and knock out a killer session, while maintaining muscle mass. If you only have an hour, go with some whole fruit and a small handful of nuts… and if you only have 15-30 minutes, a black espresso coffee, some iced green tea, or a few sips of a protein shake will do the trick and get you through!POST:Your glycogen stores are depleted and your muscles are crying out for energy, so carbs eaten now will help your bod to recover and stay lean, rather than put on fat (hallelujah!). Protein’s important too as it helps repair muscle damage. You’ll get the most benefit if you eat within 30 minutes of finishing your workout, so choose a good quality protein source and a mix of complex and simple carbs and you’re good to go! Almond butter and some banana on brown rice cakes works a treat, as does turkey or chicken with rice or sweet potato and greens. Scrambled eggs and veggies on grainy sourdough is a winner, or if you’re on the go, pre-made mini frittatas with leg ham or smoked salmon, or a good ol’ protein shake with some fruit blended through it will sort you out. Add a little cacao for added magnesium, which aids muscle recovery.
Long run or endurance cardio session
PRE:About 3hrs before your run, get some good quality run fuel into you! Slow burning carbs plus good fats (not too much of these) and a little protein is perfect. Oats made with hot water and a scoop of protein powder, with a few berries and nuts, or some greek yoghurt would be perfect. You might want to top up with some simpler carbs, like a banana or an electrolyte drink – don’t overdo it though! And eat NOTHING new on race day – only foods you’re used to that won’t make you feel ill/bloated.POST:Hydrate first with water or fresh coconut water, then eat something that’s about 80% carbs and 20% protein. I love a small shake made from a banana and some berries, an egg, some almond milk or coconut water and a little ice (add a scoop of raw cacao or some cinnamon for a treat!). Some plain organic yoghurt with oats, berries and nuts or a bit of protein powder is also great, or even a piece of wholegrain sourdough with nut butter and a teeny bit of honey.
Swim or watersports
PRE:If you’re eating 3-4 hours before you swim, same rules apply as with running (above). But if you’re like most swimmers, getting up at the crack of dawn, you probably won’t have much time before you hit the pool/ocean – and a sloshing tummy does not a happy swimmer make! Grab something light – a few activated nuts, a small piece of fruit, or a small protein shake and you’re good to go!POST:You’ll feel hungrier than usual because your core temperature drops in the water, so your bod wants energy to help it warm up! Avoid overeating by choosing a warm snack to help your body shake off the chill. Soup, a cup of tea with cream and honey, or even a hot chocolate made with almond milk and a little cinnamon or chilli works wonders.
The simple rule for non-workout days Vs workout days
IN SUMMARY:Veggies, proteins and fats any old time. Proteins and carbs post-workout.We love this basic rule for helping us make smart-eating decisions: make sure your ‘anytime’ meals (these are meals eaten at any time other than immediately post-workout) are made up of half to three quarters veggies and salad, around a quarter lean protein and then a small serve of good fats to make up the rest.For your post-workout meals (those eaten up to 1-2 hours after working out), ditch the fats (they’re not absorbed so well post-exercise) and include more carbs so that you plate is made up of around half veggies and fruit, a little starch (rice, beans, sweet potatoes etc) and a decent serve of lean protein. After a workout, your body will use the energy more efficiently and actually needs the help of carbs to replenish glycogen stores (the fuel your muscles use to power up during a workout), create lean muscle and ultimately keep your metabolism fired up.