More than the exercise itself, nutrition is important to not only enhance workouts but also to aid in workout recovery. Knowing what to eat and when will make a significant impact on your workout routine. Have you noticed that after workouts you’re hungry more than before you started? And you might even find yourself eating any and everything after workout. Unfortunately, doing this diminishes the work you’ve put in because your choices may not be the most healthy.

I totally get it and understand. However, the key is to know and understand the importance of macro nutrient and timing of workouts. As such, one critical factor that often gets overlooked is nutrition before and after exercise. Let’s explore why nutrition timing matters and how it can elevate your fitness journey.

Why Nutrition Before and After Exercise Matters

Eating the right foods before a workout provides your body with the energy it needs to perform at its best. For instance, eating a balanced meal or snack rich in carbohydrates, and some protein ensures your muscles have sufficient glycogen stored. This translates to improved endurance and strength during exercise.

Your performance is also enhanced. When your body is properly fueled, you can push harder, lift heavier, and extend your workout sessions. In addition, including protein in your pre-workout reduces muscle breakdown.

After workout nutrition is equally critical. Your body is in a recovery mode, and providing it with the right nutrients can accelerate the repair process. For this reason, eating proper nutrients after a workout aids in faster muscle recovery, replenishes glycogen, and reduces muscle soreness.

Nutrition to Intake Before and After Excerise

Eat 1 to 3 hours before starting your workout. Avoid heavy, high-fat meals that may cause digestive discomfort, and instead focus on complex carbohydrates (whole grains, fruits) and lean proteins.

Some good choices includes oatmeal with bananas and a scoop of protein powder. Whole grain toast with almond butter is ideal as well as greek yogurt with berries.

After your workout, wait 30-60 minutes before eating. Aim for a ratio of 3:1 carbohydrates to protein for optimal recovery, and include fluids to rehydrate.

Good food to eat after a work include protein smoothie with berries and almond milk. Dishes like grilled chicken with quinoa and vegetables, or a turkey sandwich on whole grain bread are also ideal choices.

Final Thoughts

Prioritizing nutrition before and after exercise is essential for maximizing the benefits of your workout routine. Proper pre-workout fueling boosts your performance, while post-workout meals speed up recovery and muscle growth. Remember, exercise and nutrition go hand-in-hand, and together, they build a stronger, healthier you.

In Beauty & Wellness,
Marcey, Certified Health Coach & Trichologist

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