Our body needs some energy to optimize performance during exercise. Pre-workout exercise nutrition aims to fulfill our needs.
After exercise, we need to replenish energy stores and promote muscle recovery. Post-workout exercise nutrition focuses on that.
Pre-Exercise Nutrition
Ideally, we should consume a pre-workout meal 1 to 2 hours before our workout. A smaller snack can be eaten closer to the session. Pre-exercise nutrition meals should contain these components –
- Carbohydrates: Carbs like whole grains, which provide a steady release of energy. For example, oatmeal or whole-grain bread.
- Protein: Include a lean protein source to aid muscle preparation, such as egg whites or a whey protein shake.
- Fats: Go for healthy fats that can provide long-term energy for workouts lasting longer than an hour. Avocado or nuts are good options.
- Hydration: Hydrate at least 2 hours before exercise. Water is essential, but you can also include electrolytes if you sweat a lot.
Pre-Workout Meal Suggestions:
You can take these meal ideas to fulfill your needs.
- Chicken, Brown Rice, and Mixed Vegetables
- Greek Yogurt with Berries and Honey
- Oatmeal with Almond Butter
- Piece of toast and boiled egg, Banana
- Always choose those foods that are easily digestible and won’t upset your stomach.
If you are a vegetarian, then you can choose –
- Whole Grain Toast with Avocado and Poached Eggs
- Greek Yogurt with Mixed Nuts and Berries
- Oatmeal with Chia Seeds and Sliced Banana
If you are a vegan, then you can choose-
- Fruit Smoothie with Vegan Protein Powder
- Peanut Butter and Banana Sandwich
- Bowl of Wholegrain Cereal with Plant Milk or Vegan Yogurt
During Exercise Tips:
Always remember to hydrate yourself. Continue to drink water or an electrolyte-replacement drink, especially during long or intense sessions. For endurance activities over 90 minutes, take a sports drink or a banana to maintain energy levels.
Post-Exercise Nutrition
Ideally, consume a post-workout meal within 30 to 60 minutes after your workout. Post-exercise nutrition meals should contain these components –
- Protein: Consume 20-40 grams of protein after your workout to support muscle repair. This could be from a protein shake or solid foods like chicken or fish.
- Carbohydrates: Fulfill your glycogen stores with carbs. Whole-grain cereal, rice, pasta, or fruits are excellent choices.
- Fats: Include some healthy fats, but don’t overtake them cause they can slow digestion when your body is trying to absorb nutrients quickly.
- Hydration: Drink water and electrolytes properly.
Post-workout meal suggestions:
You can take these meal ideas to fulfill your needs.
- Grilled Salmon, Sweet Potato
- Steamed Broccoli, Spinach and egg whites omelette
- Protein Smoothie with Spinach, Banana, and Almond Milk
If you are a vegetarian, then you can choose –
- Quinoa Salad with Chickpeas, Mixed Greens, and Nuts
- Eggs and whole-grain toast
- Cottage Cheese with Pineapple
If you are a vegan, then you can choose-
- Plant-Based Protein Shake
- Lentil Bolognese with Whole Wheat Pasta
- Buddha Bowl
Supplements:
Supplements can play a role in enhancing your performance. But, it has some pros and cons. That’s why always choose supplements according to your body needs and consult with a healthcare professional before starting any new supplement.
Pros-
- Improved blood flow
- Muscle recovery
- Fulfill targeted nutrition
- Enhanced performance
Cons-
- Costly
- Digestive Issues
- Headache
- Jitteriness
General Tips:
- Always stay hydrated. Water is essential, but you can also include electrolytic drinks.
- Consume complex carbohydrates.
- Consume lean protein.
- Limit fats. Try to eat healthy fats.
- Timing matters. Don’t delay, always eat and exercise at the proper time.
- Balance your meal with every food nutrition.
- Sleep well. Stay disciplined, stay healthy.
