What to Eat Before and After a Workout
What to Eat Before and After a Workout
Fasted workouts may not actually be all that beneficial for women
I like working out at home. I know it’s not for everyone but I enjoy the flexibility of not having to spend time driving anywhere, and being able to listen to my own music, which is really usually podcasts or an audiobook, but still . . .
Lately though, I’ve been getting distracted. Like REALLY distracted. Checking emails, listening to work meetings, mentally I’ve been kinda checked out. And not only am I missing out on the mental clarity I usually get from exercise, I’m not really making much progress.
So I’ve been feeling the need to switch things up. It’s been ages since I’ve been to an actual yoga class and even longer since I’ve stepped foot in a gym, so I’ve been trying to get back there at least 2 days a week, and it’s been a lot of fun!
With pushing myself a little harder something I’ve been experimenting with is how to best fuel my body pre and post workout. In the past I’d typically workout on an empty stomach. In recent years, I’ve found that I got fatigued earlier and started to quit workouts early because I was hungry. Not exactly the best way to get results!
And there’s been more and more research finding that fasted workouts may not actually be all that beneficial for women. Working out fasted can increase cortisol, disrupt hormones, and actually impede your progress.
Pre Workout
Dr Stacey Sims is an exercise physiologist and nutrition scientist that specializes in women’s physiology and recently did a great podcast with Andrew Huberman on this topic. This is a shorter podcast that’s a great listen too! If you’re someone who can’t stomach the idea of an actual meal pre-workout, I love her idea of adding some protein or collagen to your coffee in the morning for a little pre-workout fuel.
This is definitely one of those times that it’s best to listen to your body! Some of us feel best working out on an empty stomach, and some of us feel better with a little something in our bellies (I definitely fall in the latter camp) but if you don’t, no need to force things.
It also depends on what type of activity you’re doing and for how long. The whole idea is to give your body enough energy to perform at your best and feel good doing it!
Post Workout
After a workout it becomes more important to replenish your glycogen stores (for future workouts) and to support muscle recovery by prioritizing getting in 20-30 grams of protein. The amino acid leucine seems to be particularly important for building and repairing muscle tissue.
If your activity is lower intensity exercise, like a 30-minute walk or a pilates class, you probably don’t need to change things up, but if you’re doing more intense workouts that last longer, ideally you should eat something within two hours.
Here are a few things to consider pre and post workout:
Pre-workout meals/snacks should include:
Carbohydrates! Easy to digest carbs are the preferred fuel source for most forms of exercise (esp mod-high intensity) so build your pre-workout meals/snacks around this.
Moderate protein. Protein takes longer to digest but research has shown that eating a little bit of protein before workouts may improve muscle repair.
Moderate amounts of fat and fiber. Too much fat and fiber can be really hard on your gut when exercising as they take longer to digest, but you don’t have to avoid it completely.
Something simple like a banana or rice cake with peanut butter is my go-to option. This morning I made a tortilla with protein peanut butter, blueberries, a sprinkle of ground flax/hemp seeds and a drizzle of maple syrup. Delish!
Post-workout meals/snacks should include:
Post workout meals and snacks should look pretty similar to pre workout meals, but with more of a focus on carbs and protein to help with recovery.
High fiber carbohydrates like oatmeal, sweet potatoes, or whole grain bread can help replenish depleted glycogen stores so you can recover faster for your next workout.
Protein-rich foods support muscle synthesis and repair post workout. Aiming for 15-30 grams of protein from quality sources like eggs, greek yogurt, fish, tofu, or even protein powder are quick and easy options.
Fats aren’t as important to focus on post workout but they can help you feel more satiated and increase absorption of certain nutrients.
You can never go wrong with eggs and greens with avocado toast!
There’s obviously a lot of science behind all of this, but it still comes down to what works best for YOU and your body! Try not to overthink it. What you fuel your body with throughout the day matters so much more than just those two meals.