Eating and drinking right before a workout can significantly enhance our performance. And the right food and liquids post-workout are crucial for muscle repair, recovery, and replenishing glycogen stores.
The Best Pre- and Post-Workout Food and Drinks
We’ve all heard the term “carb loading” before a workout. Carbohydrates are the body’s primary source of energy. The key is choosing the right carbohydrate. Fruits such as berries, bananas, and apples, are excellent sources along with whole grains like oatmeal.
Protein plays a critical role in repairing and building muscle tissue. Choose lean proteins such as chicken or turkey. Other good sources include eggs, cottage cheese, and protein shakes. Just be aware that many protein shakes are high in sugar.
For longer workouts where sustained energy is need, choose healthy fats like avocados, nuts, seeds, and olive oil.
Staying hydrated is critical for optimal performance and recovery. Aim for half your body weight in ounces of water. And consider adding electrolytes to your water when engaging in intense exercise or while working out in hotter temperatures. Coconut water is a natural beverage containing key electrolytes, potassium, sodium, and manganese, which are all important in hydration and muscle function.
Post workout nutrition focuses on recovery, muscle repair, and replenishing glycogen stores that are depleted during exercise. Carbohydrates help replenish glycogen. Examples are quinoa, brown rice, yams, and berries.
We also need protein post-workout to aid in muscle repair and muscle growth. Lean protein such as fish, turkey, or chicken are all good choices. Protein shakes can also fill this need.
Rehydration is vital after exercise to replace fluids lost through sweat. Make sure to drink more water after a workout.
Pre-workout snack ideas:
- Protein smoothie with berries and a banana, a scoop of protein powder, and almond milk
- Apple with almond butter
- Greek yogurt topped with berries and a drizzle of olive oil
- Oatmeal with fruit and nuts
Post-workout snack ideas:
- Chicken strips with a side of quinoa and a vegetable
- Tuna salad on whole grain toast
- Scrambled eggs with spinach, tomatoes, and onions, with a sweet potato
- Protein shake (25 grams of protein powder), coconut milk, and fruit
By focusing on carbohydrates and protein, along with adequate hydration, we can maximize our workout and post-workout recovery.
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