Pre vs Post Workout Nutrition

This is actually a question I get asked a lot and since I volunteer with the Clemson Olympic Nutrition Department, I have learned SO MUCH about this topic. I was an athlete in high school and that is what actually what inspired me to want to be a dietitian. I was a cross country and track runner and I was obsessed with wanting to get better. I did so much research on what to eat and drink before races to improve my times. My friends thought I was crazy because I would not eat anything unhealthy for at least a week before a race, like not even 1 potato chip or cookie. I had the classic spaghetti the night before each race and a bowl of oatmeal the morning of. I would snack on some raisins about 1 hour before the race as well. This was my ritual and no one could dare me to break it.

Once I started college, I realized how crazy I actually was. I don’t obsess over the foods I eat before races anymore and I think everyone should have this mindset no matter what exercise it is. And by this I don’t mean its ok if you eat fast food instead of a piece of fruit before a workout, I just mean it doesn’t need to be controlling you because 1 specific food is not going to make you perform better, just be smart about it.

Pre-Workout

CARBS CARBS CARBS…. this was drilled in my head by my coaches in high school and that is what college athletes are told over and over again as well. But all I knew was it is a source of energy our body uses to keep us going through a race or workout. Carbohydrates are actually our bodies main source of energy when we are active, which is in the form of glucose. Any excess glucose that we consume is then stored as fat,but don’t let that scare you though. A lot of people probably read this and think, “carbs will make me gain weight, so they must be bad.” As long as you have a balanced diet then carbohydrates are not harmful. Active people need to consume more carbs than those who are sedentary. Once our bodies run out of carbohydrates, our body uses our stored fat for energy, which we are really good at storing. Protein comes next, but usually if we use protein as our energy source, it is typically a result of malnutrition. This can lead to muscle wasting which can be very detrimental to our health. Carbs should make up about 45-65% of your daily calories, depending on how active you are.

Recommended foods: banana, piece of fruit such as an apple or orange, raisins, cereal, oatmeal, toast, granola bar, pretzels, sports drink or applesauce. It is also important to have a source of protein as well, but closer to a workout you want to consume quick sources of carbs.

This is only a short list of foods that I have had or given to athletes before a workout. Quantity depends on the person, but I recommend testing out what works for you. I usually have something small like 1/2 banana, 1/2 granola bar, or a few grapes at least an hour before. My workouts tend to be mostly runs so don’t like to have anything heavy before hand.

Post-Workout

When I think of post workout, I think of PROTEIN. But you cannot forget about carbohydrates as well. Remember the carbs we used for energy during our workout, we have to replenish those, but we also need protein to help repair and rebuild our tired muscles. Refueling your body and restoring our stored carbohydrates is VERY important and it is recommended that you do this ASAP after your workout. Not refueling properly can have damaging effects on your body such as fatigue. Also it is super important to HYDRATE!! I remember being told this over and over again as a cross country runner, but this refers to anyone who exercises. Keeping up with your hydration plays a huge part in your performance.

Recommended foods: PB&J sandwich, chocolate milk, peanut butter and banana, protein smoothie, yogurt, Protein bar, or eggs.

Again, this is only a short list of foods that I have had or given to athletes after a workout. Quantity depends on the persons needs based on how much and long their workout was, but I recommend testing out what works for you and listening to your body. I usually have something like a peanut butter banana smoothie, a Perfect Bar, oatmeal or a banana with peanut butter, or a yogurt with added toppings.

I hope this post gives you more insight on how to fuel your body pre and post workout. I am not a nutrition professional, but I have had many classes and experience with this topic. Feel free to email me at figgiethefoodie@gmail.com for any additional questions!!

Haley Newton

Reference: https://www.eatright.org/fitness/exercise/exercise-nutrition/timing-your-pre-and-post-workout-nutrition