Have you ever wondered when and what to eat before a workout, especially those morning workouts? Food plays an important role in allowing your body to work efficiently during strength workouts, and for recovery and repair after your workouts. Whether your goal is to build strength, improve your endurance or feel more energized, fueling your body before and after exercise can make an impact on both your performance and recovery.
Why Fuel Before Working Out?
Your muscles rely on carbohydrates for energy during strength training, so eating beforehand is critical for your success. Going into a workout without eating can impact energy levels, concentration, performance, fuel source usage and your safety. If we don’t have adequate stores of our preferred fuel source (carbohydrates) the body utilizes protein, which can impact muscle building and negate your strength training efforts! Eating before workouts can help:
If possible, aim to eat 30-90 minutes before your workout, depending on how much time you have and what feels comfortable for your stomach.
If you are closer to your workout and have 30-60 minutes, you will want to choose something easy to digest while focusing on carbohydrates for a quick energy source. Examples include:
If you have more than 60 minutes, you can include a meal that has more of a balance of nutrients including protein, carbohydrate, fat and fiber. Some ideas can include:
Breakfast –
Lunch/dinner –
After strength training, your body begins repairing and rebuilding your muscles. Eating after your workout helps replenish energy stores and provides the nutrients needed for recovery. While eating 30 minutes after working is an ideal window, aim to eat within at least 1-2 hours after your workout for optimal recovery and repair.
A post-workout snack or meal should include a balance of protein and carbohydrates at a minimum to support muscle repair and to replenish lost energy stores.
Post-Workout Snack and Meal Ideas:
For lower intensity activities such as walking, stretching, or gentle yoga, some people may be OK participating in these light activities before eating. However, for strength training, higher intensity workouts or longer sessions, eating beforehand will help support your energy levels, endurance, focus and overall performance.
If it is difficult to eat in the morning before exercising (due to digestive discomfort, preference, etc) it is important to pay attention to how your body feels. If you notice feeling sluggish or dizzy or you experience prolonged fatigue after your workout, it might be good to experiment with food intake to see how you respond.
Another important piece of the puzzle is hydration. Fluids are lost during workouts and need to be replenished throughout the day. To increase your fluid intake, try to:
When it comes to hydration, water should hydrate you and if electrolytes are needed then coconut water can be a good options. Most strength training sessions don’t usually require sports drinks or electrolytes, unless you’re exercising intensely for prolonged periods (over an hour), sweating heavily or exercise outdoors.
Getting a balance of nutrients pre and post workout is important to support your long-term health and exercise goals. Keep in mind that the best plan is one that is sustainable and fits your individual schedule, food preferences, digestive needs and exercise routine. Start with small, realistic changes and pay attention to how your body feels. Even starting with a simple snack before your workout and a balanced meal afterward can make a difference in your strength goals.
About the Author:
This article was written by the wonderful Allison Tepper of Tepper Nutrition. Allison is dedicated to helping clients achieve their goals through a personalized approach that honors each person’s unique needs. Certified in Intuitive Eating since 2013, she guides clients in building a healthier relationship with food and their bodies. Her compassionate, non-diet approach considers all aspects of one’s health including movement, body acceptance, stress management, and mindfulness. Allison works from a Health At Every Size® (HAES®) perspective, promoting body inclusivity and health promoting behaviors.
Curious about how much protein is right for you? It all depends on how active you are and your body weight. Check out Allison’s article Protein Needs Across the Lifespan.
