When it comes to a healthy lifestyle, exercising is at the top of the list. Right there with it, I’d even argue above exercise, is healthy eating. Eating right is not only important to live a healthy life and prevent disease, but it’s also just as important to give you energy during exercise and to help your body recover efficiently from exercise.
There is a lot of information floating around about how to eat for a workout. Some will tell you that it’s all about protein, while others will say it’s about the electrolytes and sports drinks. So what should you actually be eating before and after a workout?
Because nutrition is very personalized, it all depends, but if you are exercising to be healthier (meaning you are NOT an elite athlete or marathoner), you can usually follow the following guidelines:
Before a Workout
- Dehydration can lead to fatigue, so begin your workout well hydrated by sipping on about 20 oz of water or other fluids 2-3 hours ahead of time and another 8-10 oz of water just before exercise.
- Eat a small carbohydrate-rich meal or snack. Unlike protein and fat, carbohydrates are easily and efficiently broken down in the body to produce glucose, the body’s main source of fuel. Eating healthy carbs like whole grains, fruit, or dairy will ensure you have enough energy to power through your barre class or run.
- Either include a source of carbohydrates, like cereal, sweet potatoes, or a whole grain bagel at your pre-workout meal, or eat a carb-rich snack 30 minutes before, such as an apple with peanut butter.
During a Workout
- Sip water to your thirst level. A 16-20 oz water bottle should cover a 30 min to 1-hour workout. Unless you’re running a long distance or are in extreme heat, your body doesn’t need the extra energy or electrolytes from a sports drink.
After a Workout
- Rehydrate with plain water if you’ll be eating in the next couple of hours. No fancy shake needed!
- Refuel and recharge with a combination of protein and carbohydrates, preferably within an hour of exercise.
- When you exercise, your body uses up the glycogen, or the stored form of carbohydrates in your muscles and liver, for energy. The glycogen needs to be replenished with carbohydrates, or any protein that you eat will be broken down into glycogen instead of helping to repair your muscles.
- Include whole grains, fruit or low fat milk at your next meal or snack for high-quality replenishment!
- You also need protein to help repair and build muscles following exercise, but not nearly as much as you think. 10-15 grams is plenty for the average person! Aim for high-quality complete proteins with all 9 essential amino acids to heal the micro-tears in your muscle tissue that occurs with exercise, and to help synthesize new muscle tissue. Some great sources of complete proteins to include after your next workout include low-fat milk or yogurt, grilled chicken or fish, and eggs. My favorite source of high quality protein is nutrient-rich Eggland’s Best eggs. They are easy to whip up and include essential vitamins and anti-inflammatory omega-3 fatty acids to help you recover after a tough workout. Plus, they have more nutrients than ordinary eggs helping your muscles recover to their fullest!
For the everyday person trying to live a healthier life, eating for exercise doesn’t have to be complicated! You don’t need fancy protein powders or supplements.
Simple, affordable foods like whole grains, fruit, milk, and Eggland’s Best eggs provide plenty of nutrients to fuel your active lifestyle!
Written by - Kaleigh McMordie
Registered Dietitian Nutritionist and Master of Nutrition