But did you know that nutrition is just as important?
Research shows that nutrition significantly affects exercise performance, muscle recovery, and overall health.
It’s also clear that there is more than one way to optimize your pre-workout and post-workout nutrition.
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No matter your fueling plan, all threemacronutrients(carbohydrates, fat, and protein) must be included.
Along with water and certainmicronutrients, all macronutrients are necessary for performance and recovery.
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Pre-Workout Nutrition Strategies
Your body requires the proper nutrients to generate energy.
Therefore, eating before a training session may give you the fuel you oughta perform at your best.
Trial and error is an often recommended tactic for figuring out the best pre-workout nutrition strategies for you.
Just be sure to avoid new routines on important training days, like game days.
Macronutrient Ratios
There are threemacronutrients:carbohydrates,protein, and fat.
There isn’t strong evidence that one ratio is better than others.
However, a standard recommendation is a 3-to-1 ratio of carbohydrates toproteinbefore a workout.
That equates to a snack with about 15 grams of carbohydrates and 5 grams of protein.
Research shows that performance may improve following pre-exercise carbohydrate consumption.
However, this effect may only apply to longer bouts of exercise.
This means the need for pre-workout carbohydrates may increase as your exercise duration increases.
However, carbohydrates must also be available for resistance training and high-intensity interval training (HIIT).
These tend to be high in intensity but short in duration compared to endurance workouts.
Typically, short-term exercise is believed to be fueled byblood glucose,glycogen, and fat stores.
Meal and Snack Timing
Meal or snack timing is another crucial factor to consider for pre-workout nutrition.
However, there isn’t a clear consensus on the best time to eat before a workout.
Alternatively, eating too far out from exercise could leave you feeling easily fatigued.
Some people may perform better with a small amount of carbohydrates before exercise.
Just remember to use carbs in moderation.
What Does Fasting Before a Workout Do?
Fasting is believed to change the macronutrients and energy stores your body uses during exercise.
It may also lead to certain adaptations that could alter your fitness.
There may be both advantages and disadvantages to fasting before a workout.
However, your body can adapt and find a different source of fuel.
Like glucose, your body can readily makeATP (adenosine triphosphate)from fat.
However, while your body can generate more ATP from fat, the process takes longer than glucose.
Initially, during a workout, your body may use glycogen stores for energy.
However, only so much glycogen can be stored.
Glycogen stores may deplete after about 90 minutes of exercise.
This can leave you feeling fatigued in some cases.
Some research suggests fasting may only be appropriate for low-intensity or short-duration workouts.
Fasting before a high-intensity or long-duration workout may inhibit proper recovery and lead to poor performance.
Advantages vs.
However, there are both advantages and disadvantages to consider regarding pre-workout fasting.
When exercising in a fasted state, your body will most likely use glycogen and fat stores for energy.
After the workout, glycogen must be depleted, and muscles must start to repair.
Failing to eat after a challenging workout may result in decreased muscle and performance gains.
When it comes to pre-workout food choices, some options may be better than others.
A combination of carbohydrates and protein is recommended before workouts.
These recommendations apply to any active person, male or female, of any age.
Your pre-workout meal or snack should be easy on your stomach, so watch out forhigh-fiberor high-fat foods.
Hydration Before Exercise
Hydration should not be forgotten before exercise.
Remember, too, that regular exercise may increase your hydration needs.
As you exercise, you sweat to help regulate your body temperature.
Sweating leads to fluid loss that must be replenished.
This is wherepost-workout nutritioncomes in.
Research shows that eating after exercise enhancesmuscle recovery, repair, and rebuilding.
Post-exercise nutrition also helps restore glycogen stores.
Skipping meals or snacks after exercise may leave you feeling fatigued and irritated.
Your muscles could also break down rather than rebuild.
An exact window has yet to be established, though.
Some research suggests that the window is as short as 45 minutes to one hour post-exercise.
Remember that post-exercise nutrition goes well beyond just one meal or snack.
Post-Workout Macronutrient Ratios
Similar to pre-workout nutrition, carbohydrates and protein remain essential in the post-workout period.
Carbohydrates are essential for restoring glycogen, while protein is the macronutrient needed for muscle repair and rebuilding.
These ratios may be adjusted depending on exercise intensity, duration, and goals.
You would need even higher ratios of carbohydrates and protein after running amarathoncompared to a regular workout.
You may also eat more protein if you’re hoping tobuild muscle.
More research is needed regarding the optimal timing of macronutrient intake after exercise.
Optimal Post-Workout Foods
So, you’ve been told to eat protein and carbohydrates after a workout.
But what exactly does that look like?
Research shows that a food-first approach is recommended for post-workout nutrition.
There is often confusion surrounding the optimal timing of post-exercise meals and snacks.
Unfortunately, research doesn’t have a clear answer either.
Nutrient timing recommendations can range from immediately after a workout to several hours later.
Other factors may also need to be considered, including if and when you ate before exercise.
The time when you eat your post-workout meal or snack may depend on other factors as well.
That means some supplement products may not contain what the label says.
Certain dietary supplements may complement your pre- and post-exercise nutrition.
However, a food-first approach is recommended when possible.
Thousands of dietary supplements promise to enhance workouts.
However, the research supporting their use is limited overall.
Evidence shows that certain supplements may benefit physical performance when used alongside a well-balanced diet and proper training program.
However, there is no guarantee that supplements for performance will work for everyone.
If you decide to try supplements, be sure to talk with a healthcare provider regarding safety and dosage.
It’s also essential to look for reputable supplement brands that have been independently tested whenever possible.
No supplement is intended to treat, cure, or prevent disease.
For some people, there are extra factors to consider when it comes to eating pre- and post-exercise nutrition.
For example, people with diabetes should check theirblood sugarbefore and after exercise.
It may also be necessary to check blood sugar during exercise to see if a mid-workout snack is needed.
Blood sugar readings will determine whether its safe to work out and the amount of carbohydrates you should consume.
Increased calorie intake is typically recommended duringpregnancy.
Regardless of your health status, hydration is always important when working out.
However, some people require more fluids than others and should know the signs ofdehydration.
Checking in with a healthcare provider before starting a new exercise routine is always a good idea.
This is especially true if you have health conditions or take medications that may affect performance.
Eating disorders can affect anyone.
Exercise and dieting often go hand in hand.
you could find resources and qualified healthcare professionals through the National Eating Disorder Association (NEDA).
Summary
Studies show that pre- and post-workout nutrition play a critical role in your exercise routine.
While pre-workout nutrition sets you up for a high-performance workout, post-workout nutrition helps you recover and build muscle.
Macronutrient ratios and dietary supplements are other factors to consider surrounding your workouts.
Depending on medical conditions, some people may need to make additional adjustments to their pre- and post-workout nutrition.
Talk with a healthcare provider to learn more about what to eat before or after a workout.
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