Fuel Your Fitness: Simple Pre and Post Workout Nutrition Tips
Fuel Your Fitness: Simple Pre and Post Workout Nutrition Tips
May is Physical Fitness and Sports Month, so it's the perfect time to chat not only about the importance of physical activity, but also how we can support our bodies by properly fueling for movement. It's not new information that physical activity plays a major role in overall health. It supports cardiovascular health, strengthens bones, and helps build and maintain muscle. Strength training, in particular, is important at all ages as it helps preserve muscle mass, supports bone density, and improves functional strength for everyday tasks.
A question I get asked often is what to eat surrounding a workout. Before we dive in, I want to emphasize that this doesn’t have to be rocket science, and the bigger picture of your overall diet is always most important. However, there are some helpful tips if you want to be mindful about how to maximize your workout with nutrition.
Pre-Workout Nutrition
What's the best thing to eat before a workout? Well, that depends on when you eat in comparison to your workout…and a few other factors. There's no one-size-fits-all answer here.
If you only have 30–60 minutes before your workout, you may want to opt for a lighter carb-rich snack that's easy to digest. Think simple carbohydrates AKA carbs that your body can digest and use quickly. The goal is to deliver quick energy to fuel your workout. If you've ever worked out and felt sluggish or low on energy, you may have just needed some quick fuel.
Some simple pre-workout snack ideas include:
Fruit like a banana or apple
Small fruit smoothie
Cereal and milk
English muffin
Rice cake + fruit jam
Dried fruit
If you're eating 2–3 hours before your workout, then a carb and protein combination can help support more sustained energy.
Examples include:
Oatmeal with fruit and nut butter
Whole grain toast with turkey and avocado
Greek yogurt with fruit
Eggs on toast
Trail mix
Low sodium deli meat and crackers
