Most of us know what we need to eat to support our goals; lots of whole foods with fruit and vegetables, and a nice balance of carbs, protein, and healthy fats. However, sometimes the line blurs on when to eat, to feel our best while working out. There are also a lot of myths and misconceptions out there that can confuse us e.g., doing cardio fasted will tap into fat stores.
Before Training
Try not to eat a large meal within 1-2 hours of working out. Eating too much too close to gym time can make you feel sluggish, especially if it is a particularly high protein or fat-heavy meal. About 30 minutes – 1 hour before training, have something small and carb-based, with less fat. Carbohydrates are the body’s preferred source of energy, and fats can slow the absorption of the carbs, so the time it takes for you to get that energy will take longer. Don’t be tempted to skip a meal or snack before working out, as you may feel lightheaded, or tired, which may cause you to sacrifice your form and performance.
Some good pre-workout snacks could include:
- A banana
- A piece of toast with jam
- Small bowl of porridge
After Training
After your workout, try to have a meal or larger snack, with more of a protein focus, with some carbs, to replenish your energy and help your muscles recover. For women, the optimal window for refueling post-workout is between 30-45 minutes. During this time, insulin levels are at their peak, which means that the carbs you eat can be easily transferred to replenish the muscles and liver. This means you will recover faster, and see better results. A good post-workout meal could be:
- Roast kumara and tofu power bowl with tahini dressing
- Chicken and brown rice vegetable stir fry
- Omelet with mushrooms, cheese, spinach, and fresh avocado on the side
- Can of tuna with quinoa, greens, cucumber and avocado
If you can’t eat as soon as this after your workout, try having something protein-dense after working out to tie you over before you can eat a proper meal. This could be:
- Two boiled eggs
- A protein shake
- Greek yogurt with fruit
These are all easy read-to-eat foods that you can pop into your gym bag and effectively support your goals!
Put simply, eating before a workout is important for energy levels and being able to push yourself in the gym so you can lift heavier loads. It is best to go for something small and more carb based within 30 min – 1 hour of working out.
Eating after a workout is important for muscle recovery and progress. Go for something more protein based within 30 min – 45 min of finishing your workout.
Play around with some different foods pre and post-workout. It might be helpful to keep a note of how you feel eating different things. We all tolerate different foods better or worse than others, so see how your energy levels and performance compare between them. Find what works best for you!