Fueling your body with the right nutrients before and after any workout will give you the energy and strength you need to perform better, recover quicker, and grow stronger and healthier. There is a lot of mixed and confusing information concerning this topic, so here is a simplified explanation to help you navigate through the noise.
There are three macronutrients that your body needs each and every day: carbohydrates, protein, and fat. These same macronutrients are needed before and after workouts to ensure optimal performance. Each macronutrient has a specific role.
Carbohydrates or carbs are essentially energy made up of glucose, a simple sugar which is an important energy source in living organisms. Muscles use the glucose from carbohydrates for fuel. Glycogen is the way the body processes and stores glucose, mainly in the liver and muscles. Carbohydrates are energy that we need before we work out or play a sport.
Protein is important for muscle repair. When we work out or play a sport, our muscles tear and rebuild…this is how muscles become stronger. This tearing is repaired with the protein we consume. Other benefits of eating protein before exercise include: better anabolic response, or muscle growth; improved muscle recovery; increased strength and lean body mass; and increased muscle performance.
Healthy fats essentially help protein to do its job. Our bodies utilize fat for fuel in longer and moderate-to-low-intensity exercise. Working all together, carbs help maximize glycogen stores for high-intensity exercise, while fat helps fuel your body for longer, less intense workouts. Meanwhile, protein improves muscle protein synthesis and aids recovery.
Timing a pre-workout meal by eating 1-3 hours prior to a workout will minimize belly aches during exercise. If you are eating within this timeframe then you can eat a normal meal. Depending on your own individual needs, that might look like a ratio breakdown of about 40-50% carbs, 25% protein and 25% fat.
Hydration is also crucial. Good daily hydration can sustain and even enhance performance, while dehydration has been linked to significant decreases in performance. It is recommended to consume both water and sodium to help retain fluids before exercise. Products like Gatorade and coconut water have a perfect balance of this. The American College of Sports Medicine (ACSM) recommends drinking 16–20 ounces of water at least four hours before exercise and 8–12 ounces of water 10–15 minutes before exercise.
After a workout or practice/game, it is important to replenish the lost nutrients. A post-workout meal with a 2:1 ratio of carbohydrates to protein is recommended.
A post workout meal containing slow releasing carbs consumed within 90 mins after workout will steadily replenish your glycogen stores over a 24-hour period and help improve performance by providing your body with important vitamins and minerals. A proper ratio of nutrients consumed within this window of time can help your body obtain a 300% gain from consumption.
Pre and post workout meals along with proper hydration will definitely help to improve the quality of your workouts and performance on the field, as well as aid in recovery for activity.
Stacey Coleman has a B.S. in Health & Fitness, and is a Certified Personal Trainer. Owner of My-FIT-24, she is a Cardio Performance Specialist and a Behavioral Change Specialist. She is the Co-Creator/Author of ‘The Coleman Method,’ a fitness based behavioral change program.