Feeling low on energy can make exercise seem challenging, and a sluggish workout is often unappealing. The key to enhancing workout performance and recovery lies in diet choices.
Protein often comes to mind first, but experts suggest it is not the sole or most significant factor in workout nutrition. Whether individuals are early morning gym enthusiasts or evening runners, their dietary intake before and after exercise can significantly affect their workout efficiency and overall fitness progress.
### What to Eat Before a Workout
For individuals exercising in the early morning, the idea of eating beforehand may not be attractive. However, Stella Volpe, a registered dietitian and head of the nutrition and exercise department at Virginia Tech, advises against exercising on an empty stomach. Consuming even a small snack before physical activity can provide the necessary fuel.
Volpe, who personally has difficulty eating before morning workouts, opts for hot chocolate or energy chews on her way to the gym due to their sugar content. According to Amy Goblirsch, a dietitian specializing in runners, carbohydrates are the body’s primary energy source, essential for activities like running, walking, or strength training.
Working out without prior nutrition can impair performance and recovery, adds Goblirsch. It increases bodily stress, which could lead to poor performance and extended recovery times. The dietitian reassures that pre-workout eating will not necessarily hinder weight loss goals, emphasizing that insufficient fueling can be more damaging than consuming slightly more than necessary.
For those short on time, easily digestible, low-fiber carbohydrate sources are recommended 15 to 30 minutes before exercise. Volpe and Goblirsch suggest snacks like graham crackers, a banana, applesauce pouches, an English muffin with peanut butter and jelly, a piece of toast, half or a whole granola bar, or sugar sports drinks. Volpe notes the importance of avoiding excess fiber to prevent digestive discomfort.
If more time is available before exercise, Volpe suggests a sandwich with peanut butter and jelly or cheese about two hours beforehand. Goblirsch advises that for workouts over 90 minutes, a combination of carbohydrates and some protein is beneficial, such as a bagel with peanut butter. For light workouts, like a 20-minute yoga session, there may be no need to eat beforehand, although listening to one’s hunger is advised.
### What to Eat After a Workout
After exercise, while protein is important for muscle repair and growth, carbohydrates are equally essential to replenish glycogen stores, says Volpe. These stores are depleted during workouts and need to be restored to maintain energy levels.
Without adequate carbohydrates, one may feel fatigued and less capable in subsequent workouts. Volpe suggests meals that include 60% carbohydrates, 20% protein, and 20% fat, such as rice with a protein like chicken, tofu, or fish, complemented by vegetables and a fat source like olive oil. For breakfast, oatmeal with fruit, protein powder, and peanut butter is recommended.
Prompt consumption of a post-workout meal optimizes recovery time, allowing better performance later and preparing the body for the next exercise session. Goblirsch highlights the benefit of consuming recovery fuel soon after completing a workout, ideally within a two-hour window, as muscles are most receptive to glycogen replenishment and repair.
For those strapped for time, quick snacks providing an optimal carb-to-protein ratio, like chocolate milk, a protein shake with a peanut butter and jelly sandwich, or yogurt with fruit and granola, are recommended.
### Tailoring Nutrition to Workout Routines
It is crucial to tailor dietary choices to individual training needs. Those preparing for endurance events may require higher carbohydrate intake due to more demanding workout routines, as explained by Volpe.
Personalized nutrition, based on specific training regimens, is advised for improved results. Goblirsch emphasizes the importance of listening to one’s hunger signals and adjusting pre-workout nutrition accordingly. Individual needs may differ, and it is important to prioritize personal requirements over common practices in gym settings.
This article first appeared on Fortune.com.
