fueling: Pre & Post-workout
Food provides the energy we need to perform. Whether you’re going for a run, getting in a lift, heading off to practice, or recovering from a gym sesh, it’s important to understand the what, when, and why of fueling your workouts efficiently.
Pre-workout
What
Slow acting carbs: whole grain toast, beans, oatmeal, potatoes
Fast acting carbs: crackers/pretzels, fruit, jellybeans, sports gels, applesauce
Protein: aim for leaner options like chicken, turkey, eggs, tofu
Fats: too close to a workout can cause GI upset, limit 30-60 mins before
When
2-3 hours before: mix of slow and fast acting carbs, protein, and small amount of fats
30-60 mins before: fast acting carbs
Why
Glycogen is the stored form of carbohydrates, and our bodies can use muscle glycogen, liver glycogen, and blood glucose for fuel. When we need energy, our body breaks down glycogen or glucose into ATP (aka energy) for our cells. The more glycogen we have stored in the body, the longer it will take the body to fatigue during exercise. Having enough carbs in the diet also saves the body from using protein as a fuel source, maintaining our lean mass.
Post-workout
What
Protein: aim for lean proteins like chicken, turkey, lean cuts of beef, tofu, tempeh, and dairy.
Carbs: mix slow acting and fast acting carbs.
Ratio: 2:1 or 3:1 of carbs to protein.
When
There’s a lot of talk about the anabolic window but getting in a solid balanced meal within a few hours of training will relatively have the same effect as eating something immediately after.
Why
Protein will aid in muscle recovery, repair, and growth while carbs work to replenish glycogen stores preparing you for the next workout. Carbohydrates help get protein into the cell at a faster rate, so aim for a balanced meal.
