Pre- and Post-Workout Nutrition: What to Eat and When

Proper nutrition before and after workouts is essential for achieving fitness goals, whether that’s shedding excess weight or building muscle mass. Understanding what to eat and when can significantly impact performance, recovery, and overall results.

The Importance of Nutrient Timing

Nutrient timing refers to consuming specific nutrients at strategic times around your workouts to maximize their benefits.[1] This approach ensures that your body has the necessary fuel for exercise and the resources for recovery and adaptation afterward.

Pre-Workout Nutrition

Eating before a workout provides your body with the energy required to perform optimally. The primary goals of pre-workout nutrition are to supply adequate energy, prevent muscle breakdown, and enhance performance.

• Timing: It’s recommended to eat a balanced meal containing carbohydrates, protein, and fats about 2 to 3 hours before exercising. If you’re short on time, a smaller meal or snack rich in carbohydrates and protein can be consumed 45 to 60 minutes prior to your workout. 

Food Choices:

• Carbohydrates: These are your body’s primary energy source during exercise. Opt for complex carbohydrates like whole grains, oatmeal, sweet potatoes, and fruits, which provide a steady release of energy.

• Protein: Consuming protein before exercise helps prime your muscles for recovery and growth. Lean sources such as chicken, turkey, fish, tofu, or legumes are excellent choices.

• Fats: While fats are essential, they take longer to digest. Therefore, it’s advisable to consume them in moderation before workouts. Sources like avocados, nuts, and seeds can be included in your pre-workout meal.

Sample Pre-Workout Meals:

• 2-3 Hours Before Exercise:

• Grilled chicken with quinoa and roasted vegetables.
• Whole-grain pasta with marinara sauce and a side salad.

• 45-60 Minutes Before Exercise:

• A smoothie made with Greek yogurt, berries, and a banana.
• A piece of fruit like an apple or banana with a small handful of nuts.

Post-Workout Nutrition

After exercising, your body’s energy stores are depleted, and muscle tissues may have sustained micro-damage. Post-workout nutrition aims to replenish energy stores, repair muscle tissue, and prepare your body for future workouts.

• Timing: Consuming a meal or snack within 45 minutes to an hour after your workout is ideal for maximizing recovery. 

Food Choices:

• Protein: Essential for muscle repair and growth. High-quality proteins like lean meats, dairy products, eggs, or plant-based proteins such as beans and lentils are beneficial.

• Carbohydrates: Necessary to replenish glycogen stores used during exercise. Whole grains, fruits, and vegetables are excellent sources.

• Fats: Including healthy fats can support overall recovery. Sources like avocados, nuts, seeds, and fatty fish provide beneficial nutrients.

Sample Post-Workout Meals:

• Grilled salmon with sweet potatoes and steamed broccoli.
• A whole-grain wrap filled with turkey, hummus, and mixed vegetables.
• A bowl of oatmeal topped with Greek yogurt and berries.

The Feeding Window

The “feeding window” refers to the period after exercise when your body is primed to absorb nutrients efficiently. Consuming protein and carbohydrates during this window enhances muscle protein synthesis and glycogen replenishment, leading to better recovery and adaptation.[2]

Foods to Avoid

To maximize the benefits of your workouts, it’s crucial to avoid certain foods that can hinder performance and recovery:

• Processed Foods: Items high in added sugars, unhealthy fats, and artificial ingredients can lead to inflammation and impede recovery.

• High-Fat Foods: Foods rich in unhealthy fats can slow digestion and make you feel sluggish during workouts.

• Excessive Fiber: While fiber is essential for overall health, consuming high-fiber foods right before a workout can cause gastrointestinal discomfort.

BCAA’s

Branched-Chain Amino Acids (BCAAs) are three essential amino acids—leucine, isoleucine, and valine—that play a crucial role in muscle growth, recovery, and performance. Since the body cannot produce them, they must be obtained through diet or supplementation. BCAAs are particularly beneficial for those looking to build muscle, prevent muscle breakdown, and improve endurance, making them a popular choice among gym-goers. Leucine is the most important, as it directly stimulates muscle protein synthesis, while isoleucine helps with energy production, and valine aids in reducing fatigue.

BCAAs can be consumed pre-, intra-, or post-workout to enhance performance and recovery. They are found naturally in protein-rich foods like chicken, beef, fish, eggs, dairy, soy products, and nuts, but supplements can be useful for those training fasted or on low-protein diets. Research suggests BCAAs may also help reduce soreness, delay fatigue, and even aid in fat loss by enhancing fat oxidation. While supplementation isn’t always necessary for those eating enough protein, BCAAs can be a valuable tool for optimizing workout results and recovery.

Hydration

Staying hydrated is vital for optimal performance and recovery. Aim to drink water before, during, and after your workouts. For longer or more intense sessions, consider beverages that replenish electrolytes lost through sweat.

Individual Considerations

It’s important to note that individual responses to food can vary. Factors such as the type of exercise, duration, intensity, and personal tolerance should be considered when planning your pre- and post-workout nutrition. Experimenting with different foods and timings can help you determine what works best for your body.

Conclusion

Proper pre- and post-workout nutrition plays a pivotal role in achieving fitness goals, whether that’s weight loss or muscle gain. By focusing on nutrient timing, selecting appropriate foods, and avoiding detrimental ones, you can enhance your performance, accelerate recovery, and make the most of your workouts.

Please Note: The information provided in this article are the opinions and professional experience of the author and not all activities are recommended for the beginner or participants with underlying health conditions. Before following any advice or starting any fitness, health and wellbeing journey please consult with an Allied Health Professional and / or General Practitioner.

References

1. Nutrient Timing: A Garage Door of Opportunity?
2. Sporting Performance and Food

• Bio

Steve Irwin

Steve has spent the last 20 years in the Australian Fitness Industry as a Group Fitness Instructor, 1-1 Coach, State Manager, Business Owner and is currently an Educator for the Australian Institute of Fitness. A lifelong fitness enthusiast he started his working life in the Military which guided him into the fitness industry where his passion for helping others on their health and fitness journey has been realised. Steve believes that for anyone thinking about getting fit or healthy they should “just get started” as “doing something is better than doing nothing”.