Pre & Post Workout Nutrition

Nutrition is vital to supporting you in your workouts whether you're training for an ultramarathon, a fitness competition, or just want to improve or maintain general health & well-being. 
While a targeted, individualized approach may be needed to meet your specific goals, everyone can benefit from focusing on these key nutrition tips before, and after their workout. 

​Who & When?

Who would benefit from a targeted approach and when?

Adjusting meal portions, and/or adding snacks is important for anyone who is participating in a workout that is (a) more than 60 minutes, and (b) at a moderate to high intensity with continuous/consistent effort (i.e. endurance athlete, body-building)

Pre
15-75 minutes prior to your workout
 
Post
Within of 15-30 minutes of completing your workout

What does it taste like? 

What does a pre-workout meal or snack look/taste like?

• Small amount of protein (1/2 meal size or smaller): meat, eggs, seafood, fish
• Small amount of fat (1/2 meal size or smaller): avocado, coconut oil, butter, nuts & seeds

What does a post-workout meal or snack look like?

• Easily digested protein (meal size): meat, eggs, seafood, fish
• Carbohydrate dense veggie: potato, sweet potato, beets, yams, squash etc.
• Nuts & seeds

Alternatively, you can do a smoothie or shake that includes the above, however try to choose real, whole foods more often

Why It’s Important 

Pre
The purpose of your pre-workout snack/meal is to ensure your muscles are maximally fueled so that you have consistent energy for the entirety of your workout.
Post
The purpose of your post-workout snack/meal is to kick-start the process of muscle building and repair. It also replenishes your muscles ‘fuel tank’ so you have the energy and stamina for the next day’s workout.

What If I Still Care about Nutrition but I Don’t Fit the Above Description or have Special Considerations?

If you’re not training as an endurance athlete or aren’t working towards large strength or muscle gains, then you likely don’t need a targeted workout nutrition strategy.

Does this sound more like you?

• you’re exercising for general health and fitness;
• your goals are more modest; and/or
• you don’t have unique physiological needs...

Focus on:

• eating minimally processed proteins, lots of veggies, and healthy fats;
• ensuring your portions are the right size, and in the right amounts, for you; and
• eating slowly, until satisfied.

Resources

precisionnutrition.com
whole30.com
The Low Carb Athlete – Ben Greenfield (great recipes!)