It will come as no surprise that food and exercise go hand in hand when you are training and can make the difference between meeting your training goals and falling short. Making informed considered choices as to what you eat before and after exercise can help you perform at your peak and recover quickly afterward.
Your pre/post training nutrition needs are influenced by many things – your size, genetics and goals all playing a part. Most important, however, is the type of exercise you are doing and its duration and intensity. As a general guide here are some tips to help you fuel your body pre and post exercise to help you maximise your training and results.
1. Don’t be coy with carbs.
Converted to glucose in the cells and stored as glycogen in the liver and muscles, carbohydrates provide you with the fuel you need to power your workout and also assist in the recovery of muscle post exercise. The type and quantity of carbs you eat will be influenced by the form of exercise you are doing and its duration. As a general guide aim for a meal containing carbohydrate 2-3 hours before you train or if this is not possible a smaller more easily digested snack 1 hour prior to hitting the gym.
2. Protein power.
Often the main focus for those who are strength training, including adequate protein pre and post training can prevent muscle breakdown and stimulate muscle synthesis. This can assist in improved recovery, adaptation, and performance. How much is enough? Again this will depend on your size and training goals. As a general guide aim for minimum 1.0g of protein per kilogram of body weight. Ensuring you combine some carbohydrate with your protein of choice will help maximise its effects.
3. Hydrate pre, during and post exercise
Maintaining your hydration levels is essential to support peak performance and results – particularly if you sweat a lot. Dehydration can lead to a loss of concentration, power and speed and can contribute to gastro-intestinal problems. In addition when your body is dehydrated it is actually harder for it to absorb water. Start hydration early in exercise. The average person needs 600-1L water per hour of exercise with this number being influenced by weather, your gender and size.
So what does this look like?
Examples of pre-workout meals and snacks include porridge with Greek yoghurt and nuts, wholemeal toast with an egg, a handful of trail mix, a chicken and salad sandwich on wholemeal bread or an apple with nut butter. And if you work out first thing in the morning? An easily digested source of protein and carb 30 minutes prior to exercise, usually in liquid form such as a smoothie, will do the trick.
When considering post-training nutrition keep in mind that the body is most efficient at building muscle in the first 30 minutes to 1 hour after exercise so having a post-workout snack which contains some carbohydrate and protein, generally in the ratio of 3:1 (carb:protein) in this window can help replenish your energy stores and build muscle. A banana and a small protein smoothie (or try a Recovery Smoothie from the Fitness Centre café), a boiled egg and a handful of almonds or rice cakes with nut butter are all suitable post training snacks.
Some things to remember:
- Overall your best results will come from what you eat each day rather than pre/post-workout foods so ensure you are eating a diet based on real, whole foods.
- Carbohydrates are more than bread and pasta. Fruit, vegetables, legumes and grains all contain a high proportion of carbohydrate.
- If you exercise early and its not practical to eat before you train ensure that your evening meal the night prior contains complex carbohydrates like brown rice and vegetables and a palm sized portion of protein such as chicken breast or salmon.
Pre-Workout Berry Coconut Smoothie
1 cup frozen mixed berries
1 cup coconut water
2 tablespoons Greek yoghurt
Add ingredients to blender and blend until smooth.
If too thick, add extra coconut water until consistency is to your liking.
Drink 30 min- 1 hour pre-exercise
For a protein boost add 1 scoop of good quality protein powder
