Multiple people have asked me “what do you eat before and after and workout”? And through my studies as a certified personal trainer and sport nutrition, it comes to one answer it depends on YOU. I know this statement is usually frustrating. Because, when we’re starting a fitness journey that’s a majority of what it comes down too.
Before a workout:
It’s always recommended to stretch and warm up your body for physical activity (ex: walk on a treadmill for 5 minutes, 3.5 speed, at a 1-1.5 incline). I know it feels like a waste of time, but your body will appreciate it and prevents injury.
How long before I workout should I eat:
The “general rule of thumb” is to eat 1 hour to 30 minutes before your workout. Now, this is just a general guideline, as YOUR body is different from everyone else. You obviously have to take into consideration, what time you will be working out. If you’re working out close to lunch time and eating an entire meal prior to your workout, then I would suggest waiting an hour or two to working out. When you’re trying to figure out what your body’s requirements are, please pay attention to how your body is feeling and blood sugar levels. So, its always smart to bring gummies or energy gels. Don’t feel frustrated if it takes a little bit of time to figure out your body’s requirements.
What should I eat before a workout:
This is obviously based off your time schedule and when you plan on exercising. If you’re planning on exercising after lunch or dinner, then there’s your fuel for your exercise session. If you’re planning on exercising in between meal times, then I’d recommend taking into account the length and level of exercise performed. Pre workout snack examples: 1 slice of toast with peanut butter and half a banana sliced, 2 boiled eggs, toast with half an avocado, 1 cup of oatmeal with some fruit.
What should I eat after a workout:
The time frame to eat post workout is generally between 20-60 minutes. As I’ve stated above, is based off YOUR body, fitness goals, and time frame of exercise. So, if its mealtime for you (breakfast, lunch, dinner) than by all meals, you do you. But if you’re looking a snack, ex: protein shake with fruit, protein pancake/waffle with peanut butter, Greek yogurt with berries.