Pre and Post-Workout Fuel

When we begin a workout program, we should also adjust our nutrition and eating habits to make up for an increased in energy being used and muscles being worked. It is especially important to focus on nutrition and fuel before and after we workout. Depending on how tough our workouts are or how long they are, depends on what kind of and how much we should be eating before and after workouts. 

One thing is for certain, we need to focus on an intake of protein and carbohydrates for pre- and post-workout nutrition.  We want to avoid large amounts of fat and fiber before and after workouts because they cause the transit of nutrients to slow down through the stomach. While fat and fiber are great for you and things you should include in your diet, you should wait to consume them until 2 or more hours after your workout. 
Something else that is a major focus of workout nutrition, is water.  Water consumption is important before, during and after your workout. Unless you are doing an intense workout for more than an hour, or working out in extreme heat, water is really all you need. You do not need the extra sugar or electrolytes from sports drinks. 

Before Your Workout

• If you are able to eat 2 hours before your workout, you want to consumer slow-digesting carbs such as oats
• These carbohydrates help get blood sugar levels up and glycogen stores full
• If you are someone who works out first thing in the morning, consume more simple carbs such as a slice of toast with a little bit of peanut butter

After Your Workout

• You want to consume a meal immediately after your workout, when your muscles are primed for nutrient uptake. This should be within 20-30 minutes after completing your workout
• If you are on-the-go after your workout, or will not be going right to a place where you can make/consume a meal, stay with simple options such as a protein shake, cup of Greek yogurt or a banana with peanut butter