More Than Our Story

What Should I Eat Before, During and After Workouts?

Table of Contents

Fuel: A Story of Macronutrients

Your body is your engine, therefore you must keep enough fuel in the tank to keep it moving. But not any fuel will do – what you eat, when, and in what amounts will ensure you get the optimal performance and recovery from your body. There are no strict guidelines as everyone is different, but by following these guidelines you will learn what to feed your body and when to get the most out of it.

We’re going to focus on fluids and the three macronutrients: carbohydrates, protein, and fat, and whether or not they should be consumed before, during and after a workout.

Hydration

Good hydration requires getting the right amount of water before, during, and after exercise. Water regulates your body temperature and keeps your joints lubricated. Proper hydration also helps transport nutrients around your body to fuel you and keep you healthy. If you’re not hydrated, your body can’t perform.

As you exercise you sweat, which removes not only much needed water, but also important minerals from your body. Replacing fluids at the same pace as they are lost is essential to staying hydrated. Water is typically the hydration of choice, but athletes doing high intensity training, or endurance work will benefit from the added electrolytes found in most sports drinks.

Reasons For Additional Hydration

You probably need more fluid if:

  • You sweat heavily
  • You have certain medical conditions, such as diabetes or heart disease, or use a diuretic medication
  • You have a bigger body size
  • You are doing vigorous exercise
  • You are in hot or humid conditions

Signs of Dehydration

Signs you haven’t had enough fluid:

  • Lack of sweat during vigorous activity
  • Headaches
  • Fatigue
  • Mood changes
  • Dry or cracked lips and nasal passages 
  • Dark coloured urine
  • Muscle cramps
  • Weakness
  • Confusion
  • Hallucinations

Macronutrients

Each macronutrient plays an essential part in our health and energy levels. By maintaining a balance between them we can better manage our mood, energy, and blood sugar levels throughout the day.

Carbohydrates

An essential nutrient, carbohydrates are essential for your overall health and are quickly broken down into glycogen to provide fuel for your muscles. Consuming enough carbs is essential for athletic performance, but over consumption can lead to weight gain as unused carbs are turned into stored fat. To maintain a healthy weight focus on whole plant carbohydrates and avoid starchy, processed and refined sources. As a general rule, aim for 100-200 grams of carbs a day, if you do a lot of high intensity training, or endurance training aim closer to 300 grams.

Protein

Found in both animal-products and plant-based sources, protein is a vital nutrient for our bodies comprised of amino acids, which our bodies use to build and repair muscles and bone. It is also a source of fuel, and can provide as much energy as carbohydrates. Because protein is slower to digest than carbohydrates, it is less readily available for immediate use in exercise. Physically active people should consume 0.5 to 1 grams of protein per pound of body weight per day. For the average man (200 pounds) that would be 100 to 200 grams of protein a day, and for the average woman (160 pounds) that would be 80 to 160 grams of protein a day.

Fats

Fat has the highest caloric value per gram of all three macronutrients, and has a large part to play in our overall health, wellbeing and cognitive functioning. Given its relatively slower digestion rate, fats are not an ideal fuel source before or during activity. Often stigmatized, instead of avoiding fats, make smarter choices like avoiding trans fats and focusing on good fats – monounsaturated and polyunsaturated. Aim to consume between 20 and 35 percent of your calories from fat – or between 44 and 77 grams of fat daily for a 2,000-calorie diet.

General Targets:

  • Liquids: 11.5 cups of water/day for women, 15.5 cups of water/day for men.
  • Carbohydrates: 100 grams/day, focus on whole plant sources, avoiding starchy, processed and refined carb sources.
  • Protein: 0.5 to 1 gram protein per pound of body weight/day.
  • Fat: Between 40-80 grams/day, avoid trans fats, focus on good fats (monounsaturated and polyunsaturated).

Before Working Out

Your body needs fuel to exercise, so you’ll need to hydrate and fuel up before working out to prevent problems that can arise with too little fuel in your stores. These problems can include dehydration, nausea, and exercise-induced hypoglycemia – low blood sugar that can lead to dizziness or fainting. Ideally, fuel up one to two hours before exercise for maximal results, and focus on tried and true foods you are familiar with, and know you can digest easily.

Fluids. Make sure to hydrate sufficiently before exercise. The amount of water you need depends on a range of factors, including your fitness level, what exercises you are doing, the intensity and duration you are targeting, as well as external factors including heat and humidity, metabolic rate, and your choice of clothing.

Carbohydrates. Focus on consuming healthy carbohydrates. The body digests complex carbohydrates more slowly than simple carbohydrates, consume complex carbohydrates no less than 2 hours in advance of your workouts, and simple carbohydrates after that.

Protein. Limit your protein intake. Protein digests slower than carbohydrates and takes oxygen and blood away from your muscles. 

Fats. Although fats should make up at least 20 percent of your calories. Similar to protein, avoid as much fats as possible because the body digests them more slowly than carbohydrates, and you want to ensure anything you eat pre-workout has been digested, broken down, and is bio-available for you.

Suggested Pre-Workout Meals:

  • Whole-wheat toast with jam, and natural nut butter
  • Greek yogurt with fruits and nuts
  • Oatmeal topped with bananas, honey, and chia seeds
  • A piece of fruit and a muffin

Signs You’re Not Consuming Enough Fuel Pre-Workout:

  • Dizziness
  • Hitting a Training Plateau
  • Nausea
  • Exhaustion
  • Excessive Soreness
  • Hunger
  • Irritability
  • Trouble Sleeping
  • Concentration Issues

During Your Workout

Hydration is crucial during all workouts, whereas eating is only crucial for longer, higher-intensity workouts. If you plan on working out for over an hour, pack something easy to eat, if you’re going for a quick jog you’ll be fine.

Fluids. Hydrating during your workout is essential, as the average person can lose up to half a liter of sweat every 30 minutes while exercising, and that figure can rise even higher due to previously mentioned factors.

Sweat is primarily made up of water, but also includes minerals essential to your body called electrolytes, which aid in nutrient absorption and waste removal among other things. These electrolytes include sodium, chloride, potassium, magnesium, and calcium, of which sodium is the largest component, which explains why your sweat tastes salty. If your workout is particularly long or strenuous you should replace your water with a sports drink to replenish lost electrolytes, or add salt or electrolyte pills to your water. Also, avoid soft drinks and juices as these are usually high in carbohydrates and low in sodium, and especially avoid caffeine, as it can be a diuretic, meaning it promotes urination, which will dehydrate you further.

Carbohydrates. Focus on familiar, easy to digest foods high in carbs to keep your fuel stores up. Some examples of great mid-workout carbs include: Carbohydrate gels, muesli bars, energy bars, or  fruits which are particularly high in carbohydrates, such as bananas, grapes, apples and figs. Aim for anywhere between 50-100 grams of carbs per hour as a starting point, then listen to your body.

Protein. There are no proven benefits to eating protein during a workout. Wait until you are done exercising before consuming. 

Fats. Avoid consuming fats if possible, as these take more time and energy to digest.

After Your Workout

After you workout, refueling and rehydrating are your number one priority. Drink plenty of fluids and consume enough carbohydrates and protein to replace lost fuel and repair your muscles. A post-workout meal with both protein and carbs will replenish muscle glycogen storage (spent carbs) and help repair and grow your muscles. Aiming for a ratio of 3 grams of carbs to every gram of protein is a great way to refuel and rebuild your body.

Fluids. Drinking fluids post workout cools you down, keeps you hydrated, improves muscle flexibility, builds strength, and prevents muscle soreness. You can blend your water with pure juices for added carbs, or hydrate with a sports drink or water with added salt pills to replenish lost electrolytes. Aim to replace anywhere from 1, to 1.5 times what you lost from sweating.

Carbohydrates. Carbohydrates are the main fuel for your muscles so naturally you burn a lot of them during exercise – you need to replace what you used. Aim to replace your cabs within an hour or two of exercise.

Some examples of simple and easily digestible carbs include:

  • sweet potatoes
  • chocolate milk
  • quinoa and other grains
  • fruits (berries, bananas, raisins)
  • rice cakes
  • rice
  • oatmeal
  • potatoes
  • pasta
  • whole grain bread

Protein.

The protein in your muscles can be broken down and damaged during exercise. Consuming protein after working out helps repair and regrow damaged muscles. Make sure to consume protein within an hour or two of exercising for maximal results. 

Some examples of simple and easily digestible proteins include:

  • Animal- or plant-based protein powders and bars
  • Eggs
  • Greek yogurt, Skyr, cottage cheese
  • Fish (salmon or tuna)
  • Lean white meat (chicken or turkey)

Fats. Unlike before and during workouts, it is okay to consume healthy fats after a workout, just be mindful of of the daily recommended limits.

Summary

By eating a healthy meal high in carbs 1-2 hours before exercising, staying hydrated and fueled during, and then eating another healthy meal with approximately 3(carbs):1(protein) an hour or two hours afterwards, most people can meet their workout nutrition needs.

SOURCES
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Daniel

Daniel is an extremely curious person, a wealth of random knowledge and facts. Extremely passionate about a vast array of interests ranging from health to history, science to athletics, everything culinary and the list goes on. Trust us, you would want to be on his team for Trivial Pursuit. Daniel is also years into his battle with brain cancer. He experienced a seizure while on a Zoom call at work in late 2020 and quite literally, his life changed within minutes. After his operation he started to talk about his story but had always known it was more than just him. From then, More Than Our Story became a PROJECT that has evolved into the starting point it is today.

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