Fast Fuel: Nutrition Advice to Properly Support A Workout

WRITTEN BY HANNAH BAKOWSKI

If you’re an athlete, know an athlete, or simply work out to better your health, then you’ve probably been exposed to the myriad sport supplements some people swear you need in order to be successful. Fortunately, research shows that you don’t need to spend numerous amounts of money on overpriced sports supplements in order to be a successful athlete. In actuality, it has been suggested that it’s actually better to get your post workout protein from a food source rather than a protein shake or a protein bar1. Food sources of protein contain more than just protein - they have other important nutrients as well, whereas supplements are just isolated forms of protein with other additives. However, it’s important to note that although foods fuel a good workout, it doesn’t mean all foods will equally provide you with the same amount of even quality of energy. Making solid choices to fuel your body before and after a workout can make a huge difference.

What to eat before a workout. As you’ve probably experienced at some point in your life, participating in a vigorous, or even long workout on an empty stomach is less than ideal. When I’ve done this in the past I have found that I fatigue much quicker, can feel lightheaded or dizzy, and overall have a poor workout experience. On the other hand, I’ve also made the mistake of eating too much or the wrong foods prior to a workout. This left me feeling bloated, full, sluggish, and sometimes even sick to my stomach. So, what is the best way to fuel up before a workout? Studies have shown that carbs are an important source of fuel for our muscles during exercise2, and can even prevent fatigue during a workout3. Our muscles, and brain rely on carbs, but not all carbohydrates are created equal. For example, refined sugars are carbohydrates, but they provide fast energy that is followed by a crash, so eating processed foods high in sugar is not the best option before a workout. Instead, you should try to choose carbohydrates that are rich in whole grains and contain natural sugars. Some good options are low-fat yogurt with berries, whole wheat bread or crackers, or even other fruit such as apples and bananas. Research shows that carbohydrates are important before a workout, but what about the other macronutrients, fat, and protein? Well, if you’ve ever eaten a high-fat meal before working out, then you might know that this is a mistake you don’t want to make. High-fat food should be avoided before working out because it can leave you feeling sluggish and nauseous, almost weighing you down2! Protein, on the other hand, is a good addition to a pre-workout snack, though it’s needed in smaller amounts compared to carbs. This is because carbs are our main fuel source and protein is used when all these reserves are used up. Protein does aid in muscle repair which is why it’s better to eat in higher amounts after a workout.

Some great pre-workout snacks are4:

• Pumpkin Spice Energy Bites (we make these in our virtual cooking class!)

• Peanut butter, banana sandwich

• Apple slices and peanut butter (or your favorite nut or sun butter)

• Oatmeal with fruit (if you make it with milk, try to use low fat)

• Greek yogurt with fruit

What to eat after a workout. What you eat after a workout is just as important as what you eat before it. Plenty of research has been done to determine what our bodies need after a workout, and the main fuel sources are protein and carbohydrates.2,4 Protein is important because it helps to repair, build, and remodel our muscles while carbs are important to replenish the carbs you just burned throughout your workout4. You don’t need to consume protein supplements to get adequate amounts of protein. Foods containing protein provide so much more nutrients than an isolated protein supplement1, and I think the food tastes better too. If you’ve heard about sports supplements, then you’ve probably heard something along the lines of saying you need to eat within 15-45 minutes of a workout for optimal muscle repair. Well, in the past this is what was thought to be true, but recent research has shown that you don’t need to consume large amounts of protein right after a workout to help your muscles repair4. Instead, it’s recommended that you eat some carbs and protein within an hour after working out to help restore your body’s fuel sources and give your body the nutrients they need to recover4.  And if you’re simply not hungry after a workout, then it’s okay to wait longer until you’re hungry! 

Here are some great post-workout snacks!4,5

• Turkey sandwich with whole wheat bread (or a wrap) loaded with veggies

• Greek yogurt with fruit and granola

• Tuna with crackers and veggies

• Cottage cheese with fruit (it sounds weird, but I like to add cinnamon to my cottage cheese!)

The most important part about fueling your body before and after a workout is to do what works and feels best to you. If you feel better eating an hour before working out and then immediately after the workout, then do that! Everybody is different and it’s important to eat what feels best for you!

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References

1. Burd NA, Beals JW, Martinez IG, Salvador AF, Skinner SK. Food-First Approach to Enhance the Regulation of Post-exercise Skeletal Muscle Protein Synthesis and Remodeling. Sports Med. 2019;49(Suppl 1):59-68. doi:10.1007/s40279-018-1009-y

2. DeSimone GT. SHAREABLE RESOURCE: What to Eat Before, During, and After Exercise. ACSM’s Health & Fitness Journal. 2018;22(4):5. doi:10.1249/FIT.0000000000000401

3. Rothschild JA, Kilding AE, Broome SC, Stewart T, Cronin JB, Plews DJ. Pre-Exercise Carbohydrate or Protein Ingestion Influences Substrate Oxidation but Not Performance or Hunger Compared with Cycling in the Fasted State. Nutrients. 2021;13(4):1291. doi:10.3390/nu13041291

4. Timing Your Pre- and Post-Workout Nutrition. Accessed October 22, 2021. https://www.eatright.org/fitness/exercise/exercise-nutrition/timing-your-pre-and-post-workout-nutrition

5. Kay S. 10 Post-Workout Snacks. Stephanie Kay | Nutritionist & Speaker. Published April 22, 2021. Accessed October 22, 2021. https://kaynutrition.com/post-workout-snacks/

6. Rothschild JA, Kilding AE, Plews DJ. What Should I Eat before Exercise? Pre-Exercise Nutrition and the Response to Endurance Exercise: Current Prospective and Future Directions. Nutrients. 2020;12(11):3473. doi:10.3390/nu12113473