The macronutrients you consume before and after your workout have a specific role they play. However, the ratio of macronutrients people need to consume and the timing of intake vary depending on the individual and the type of exercise they perform.
In this article, we will discuss why it is important to pay attention to what you eat before and after workouts, the nutrients your body needs for increased performance, and the best pre-workout and post-workout food options.
The food you eat before and after your workout matters because the right nutrition can enhance your performance and speed up your recovery after your workout. Just as there are some foods that are ideal to eat after fasting, it may be best to eat certain foods before and after your workout sessions.
A study shows that taking the right food before a workout can improve performance while minimising muscle damage.
To understand why the food you eat before and after your exercise matters, you have to understand what happens to the body when you exercise. First, the body stores excess glucose as glycogen. But, when you exercise, the body uses up the stored glucose; thus, the body’s supply of glycogen becomes depleted.
It doesn’t end there. Some proteins in the muscles may also get broken down in the process. Consuming the right high-carb foods before a workout can help your body maximise its glycogen storage before the workout session, while fat-rich foods can help fuel the body for longer workout sessions.
On the other hand, eating the right food, such as protein-rich food after exercise, can help your body rebuild and regrow its muscle proteins faster. This will benefit bodybuilders a lot because their muscles need proteins to increase in mass.
When preparing for your workout session, there are many things to plan for, including food! You must pay attention to your pre-workout and post-workout meals. Below are important macronutrients that should constitute your meals before and after your workouts.
The body converts carbohydrates into glucose, which it uses as fuel. It stores excess glucose as glycogen in the liver and muscles. If you are doing short- and high-intensity exercise (like weightlifting, sprinting, shotput, and discus), your body will have to dip from its glycogen stores to fuel your exercise.
However, your muscles' glycogen stores are limited. As you work out, the glycogen stores diminish, causing your output and performance to decline. Eating carbohydrate foods before workouts may be beneficial, especially for bodybuilders and athletes who participate in high-intensity exercises.
Studies have shown that loading the body with carbohydrates before exercise can increase glycogen stores, thereby supporting glycogen utilisation. This, in turn, enhances exercise performance.
Consuming protein foods before your workout sessions can improve your exercise performance by increasing muscle protein synthesis. Protein can also aid muscle recovery after exercise.
Eating protein before or after exercising improves muscle recovery, increases muscle growth, and increases strength and lean muscle mass.
Unlike short- and high-intensity exercises, which are fueled by glycogen, fats fuel long and moderate-to-low-intensity exercises (e.g., cycling, lap swimming, and jogging). You may need to eat foods that contain fat before your workout.
Most studies on the effects of fat intake on physical activity performance study the effects of a high-fat diet over a long period rather than its effects prior to exercise. However, they still give a clue to the benefits of a fatty diet for athletes.
One such study found that a 4-week diet made up of 40% fat increased endurance workout times in trained runners without the adverse effect of plasma cortisol (stress hormone).
Do you know the foods that are rich in these macronutrients? Find below some examples of great food choices to opt for before and after your exercise sessions.
Here are some best foods to eat before your workout:
To get the best results out of your workout, it might help to consume the following foods after your workout:
Yes, supplements are great options to add to your pre-workout and post-workout meals.
Recently, the use of supplements by bodybuilders and athletes has been on the rise. Some supplements can help you achieve your fitness goals by enhancing performance, increasing lean body mass, improving strength, and reducing fatigue.
Some supplements to consider for your pre-workout and post-workout sessions include:
While you think about the right food to eat before and after your workout sessions, remember that water is essential. Hydration is crucial because your body needs water to function. Hydration can help you sustain your performance and rejuvenate your body after each workout.