Pre and Post-Workout Nutrition

by Jen on January 18, 2013

One question I often hear is “What should I eat before and after a workout to optimize performance and enhance muscle growth and recovery?”

Before a Workout:

Think about this….when you are working out you want enough energy to last your whole workout. No one wants to tire out before they’ve pushed their muscles to the max, so you need a meal that will keep you energized. A meal containing complex carbohydrates is exactly what you need for your workout because they release energy at a steady rate. Some good pre-workout, complex carb choices include bananas, melon and sweet potatoes.


Because I workout at 5:30 in the morning, I don’t have time for a pre-workout snack or meal.  But I need to have enough energy to get me through my workouts, which is why I use Energy & Endurance Formula.  I’ve definitely noticed a HUGE difference in my workouts since adding this to my pre-workout regimen.  I have more energy, I feel stronger, and I can push through without getting fatigued.  I also love that there is only 4g of sugar and no artificial flavors, sweeteners, or preservatives.

If you workout later in the morning or day, try one of these options:

Pre-Workout Choices for Meal Options

Banana and a glass of unsweetened almond milk
Apple with a handful of nuts
Nonfat plain yogurt with berries

After a Workout:

Your post-workout meal should be eaten within an hour of ending your workout to replenish your glycogen and potassium stores and feed your body the protein it needs to repair muscle tissue. Ideally, you want to choose lean proteins and carbohydrates that are metabolized easily, so your body can quickly deliver nutrients where they have to go. Chicken, fish, eggs and whey are all good post-workout protein sources, and bananas, potatoes, sweet potatoes, and raisins are rich in both potassium and glycogen.


Post-Workout Meal Options

Grilled chicken breast with sweet potato
Egg whites with tomato and steamed spinach
Protein shake with fresh fruit

Finally, don’t forget to rehydrate! An essential part of your pre and post-workout meals is water. It is recommended that you drink about one cup of water for each 15 minutes of exercise you perform.

What other meals/snacks do you find that benefit you?

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