Your Workout Nutrition Guide
What to eat before, during, and after a workout can be complicated, but it doesn't have to be. Nutrition is highly individualized, and what works for one person may not work for another. Therefore, it's important to experiment to find what works best for you.
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➡️ During Workout Nutrition Needs:
🚩 The goal of nutrition during exercise is to allow your body to stay hydrated, provide immediate fuel, boost performance, preserve muscle & improve recovery.
🚩 Protein During Exercise:
This can lead to improved recovery & greater adaptation to training over time. You only need a small amount to control protein breakdown = about 15 grams per hour.
🚩 Carbs During Exercise:
Carbohydrates act as an immediate fuel source, boosting performance and facilitating faster recovery. They help keep stress hormones like cortisol down and beneficial hormones up. Endurance athletes, those looking to gain muscle, and highly active individuals benefit from carbohydrates during exercise. Recent studies suggest a mix of simple and complex carbohydrates for varied workout intensities.
🚩 Fats During Exercise:
While a bit of fat before and after exercise can be beneficial, it's advisable to limit fats during exercise as they are harder to digest. However, for long-duration, low-intensity workouts, fats can be a significant energy source.
➡️ For individuals exercising more than 2 hours:
🚩 Fluid Intake: Aim for 16-32oz of fluid per hour, adjusting to individual needs, environmental conditions, and intensity. Current guidelines emphasize the importance of personal hydration strategies.
🚩 Caloric Intake: Aim for 200-300 calories per hour, which might include about 5g of protein and 45-60g of carbohydrates. This intake should be adjusted based on the workout's intensity and duration.
🚩 Electrolyte Balance: Aim for 600-800mg of sodium per 32oz of fluid ingested. Electrolyte balance, particularly sodium, is crucial and varies based on workout intensity and conditions.
➡️ Post-Workout Nutrition:
Post-workout nutrition is crucial for recovery and muscle growth. It's important to consume a balanced meal with protein and carbohydrates within a window of 30 minutes to 2 hours after exercise. This helps in muscle repair and replenishing glycogen stores.
➡️ Overall Daily Nutrition:
Remember, the total amount of protein and carbohydrates consumed over the course of the day is far more important for lean mass gain, fat loss, and performance improvements than any specific nutrient timing strategy. A balanced daily diet supports your workout nutrition and overall fitness goals.
Specific Fuel Options for Workouts:
Before Workout:
Carbohydrates: Opt for easily digestible carbs for quick energy. Examples include bananas, oatmeal, whole-grain bread, and fruit smoothies. My go-to is toast and jam as it’s easily digestible and I do not have any GI discomfort.
Protein: Include a moderate amount of protein to reduce muscle breakdown. Greek yogurt, a slice of turkey, a protein shake, a hard-boiled egg, or a small handful of nuts can be good choices. My go-to option is Bare Performance Nutrition (BPN) Vegan Protein.
During Workout (Especially for Workouts Exceeding 1 Hour):
Carbohydrates: For sustained energy, consume simple carbohydrates that are easy to digest. Energy gels, sports drinks, bananas, raisins, or even dates are ideal. My preferred choice is Bare Performance Nutrition G1M Sport.
Protein: For longer workouts, consider a drink with a small amount of protein like a half-serving of a protein shake. I prefer the BPN Vegan Protein.
Hydration: Don't forget to hydrate with water or an electrolyte drink, especially for intense and/or long-duration exercise. I prefer Tailwind Nutrition as my electrolyte choice.
After Workout:
Protein: Options include chicken breast, fish, tofu, a protein shake, or cottage cheese.
Carbohydrates: Replenish glycogen stores with whole grains like brown rice, quinoa, sweet potatoes, or fruits.
Hydration: Don't forget to rehydrate with water or an electrolyte drink, especially after intense or long-duration exercise. I prefer Tailwind Nutrition as my electrolyte choice.
While workout nutrition is a key component of fitness, it's important to remember that it's part of a larger picture. Personalizing your nutrition strategy to your individual needs, workout intensity, and goals is crucial. Experiment and find what works best for you, and always consider the bigger picture of your overall diet.
