Pre and Post Workout Nutrition Guide

Proper pre-workout nutrition will maximize your performance while the right post-workout will refuel and replenish depleted energy stores and help muscles recover. A bit of planning and a better understanding of nutrition are all you need to get closer to crushing your fitness goals. You’re ready to achieve your goals, right? Well, let’s examine this topic in more detail.

Why Pre and Post Workout Meals Are Important

Pre-workout meals are all about energy and protein. This includes readily available energy to sustain blood glucose levels, stored energy to keep you going once those levels deplete, and an adequate protein reserve for the workout ahead. Glycogen is a source of energy stored in the muscles and liver that helps maintain blood sugar levels during physical activity. Muscles start chowing down on glycogen during exercise. Eating the right meal prior will prevent levels from getting too low, so you can finish strong instead of throwing in the towel due to fatigue. As for protein, it protects lean mass and prolongs satiety.

The purpose of post-workout nutrition is to replenish those stores as quickly as possible while delivering the nutrients needed so the body can begin to repair and regrow degraded muscle proteins. Without proper refuel, the processes involved in repairing and regrowing muscle proteins broken down during physical activity, like muscle protein synthesis, are compromised.

What to Eat Before and After a Workout

Make complex carbohydrates the focus of your pre-workout, add some lean protein to the mix, then make sure that a little healthy fat is on the plate. It is really that simple. The carbs can be anything from quinoa to roasted sweet potato. It’s always a great idea to throw in some leafy greens as well. Chicken, fish, beef, tofu, Greek yogurt, and chickpeas are excellent sources of protein, and avocado, fatty fish (also a protein source), olive oil, nuts, or seeds will take care of healthy fat.

A protein shake/smoothie is the best option after exercise because it’s easy, convenient, and everything you need is in one glass. There is also a wide variety of shake and smoothie options to try, which is awesome. If you go this route, select a protein powder that is rapidly absorbed. Other ideas include eggs with a side of fruit since eggs digest relatively fast. Fruit with Greek yogurt is another excellent choice, or you can have a batch of protein pancakes ready. They taste great warm, at room temperature, and chilled.

Timing

Pre-workout meals should be consumed 1-2 hours before exercise because the body needs time to digest the food. This time is necessary because the best foods to eat before physical activity, including complex carbohydrates, lean proteins, and healthy fats, are digested slowly. Without that allotted time, you’re just exercising with food in your stomach, which can get pretty uncomfortable, plus it isn’t very beneficial. You want to eat (or drink) your post-workout within an hour of exercising but the sooner, the better. Staying within that window will not only provide the protein and carbs needed to restore energy and help build strong muscles but comes with added benefits like decreased muscle soreness and faster muscle recovery.

Pre and Post Workout Recipes

Below, you’ll find two delicious recipes. First is a chicken and avocado quinoa salad that delivers the complex carbs, protein, and healthy fat needed to power through even the most challenging workouts. This pre-workout meal will ensure that you’re fueled and ready to push the limit! The second is a banana mango protein smoothie. Fast-digesting carbs from the fruit will quickly replenish energy stores, and protein powder is there to stimulate muscle protein synthesis during your workout recovery period.

Chicken and Avocado Quinoa Salad

Prep Time: 10 minutes

Cook Time: 20 minutes

Total: 30 minutes

Servings: 4

Ingredients

Directions

1. Pour the quinoa and broth into a small saucepan.
2. Bring to a boil over medium-high heat, reduce to a simmer, cover, and let simmer for 12 minutes or until all the liquid has absorbed. If you look closely, you will see that the little seeds have popped.
3. As the quinoa cooks, heat a tablespoon of oil in a skillet over medium heat. Generously season both sides of the chicken breast with salt and black pepper.
4. Place the chicken into the skillet and cook for 8 minutes.
5. Flip the chicken, reduce the heat to medium-low, cover the skillet, and cook for another 8 minutes.
6. Remove from the heat and let the chicken breast rest for 5 minutes.
7. Add greens to a salad plate, fluff the quinoa with a fork and add to the same dish with the greens.
8. Slice the chicken and plate with the tomatoes and sliced avocado.
9. Whisk the vinaigrette ingredients together in a small bowl or add to a mason jar and shake. Season to taste with salt and black pepper.
10. Lightly drizzle everything with the vinaigrette (you will not need all of it) and enjoy!

Note
If vegan, replace the chicken with ¾ cup canned chickpeas or black beans that have been rinsed and drained.