We previously discussed the role that nutrition plays in improving your body composition. What about nutrition and working out? Have you ever been to the gym and felt too exhausted to give it your all? Or felt drained after your workout? This week, we’ll tell you all about how to better fuel your body before a workout and make sure you’re recovering properly afterwards.

Pre- and post-workout nutrition may vary depending on the type of exercise you are doing and what your goals are. More intense exercise will require more calories for recovery and vice versa for lighter exercise. Here are some general guidelines from the EatLove team!

Pre-Workout Meal

  • Consume your pre-workout meal 2–3 hours prior to training
  • Have complex carbs with protein
  • Try a oatmeal with protein or a veggie omelet

Pre-Workout Snack

  • Consume your pre-workout snack 30 minutes to 1 hour prior to training
  • Focus on simpler carbs for quick energy
  • To minimize digestive discomfort while exercising, stick to more familiar foods and eat snacks lower in fiber and fat
  • Try a piece of fruit or a fruit smoothie

Post-Workout Snack

  • Consume within one hour after exercise
  • Aim for about 3:1 carb to protein ratio
  • Carbs help you rebuild your glycogen stores
  • Glycogen is the storage form of glucose in your body, which is used as energy during more intense physical activity
  • Body fat is the main source of energy during light and moderate intensity exercise (1)
  • Protein helps rebuild and repair your muscle fibers
  • Try Greek yogurt with fruit or tuna salad sandwich

Hydration

Eating well-balanced, nutrient-rich meals throughout the day will also enhance your recovery. In addition to your snacks and meals, drink plenty of fluids before, during, and after exercise to stay hydrated! Dehydration negatively affects performance and increases muscle cramping. During exercise, aim to drink 4 ounces of fluid every 15–20 minutes. After exercise, drink 16–20 ounces of fluid for every pound of fluid lost (2).

Replacing electrolytes is important if you’re participating in vigorous physical activity because you lose electrolytes, primarily sodium and chloride, when you sweat (3). There are different ways to replace these electrolytes. For example, through an electrolyte-containing drink or a meal with salt.

Try to stay away from carbonated drinks, energy drinks, caffeine, and alcohol when recovering from a tough workout (4). If you have hypertension, talk to your medical provider to see if replacing sodium is necessary.

To keep track of your fluid intake throughout the day, you can use the Daily Log on EatLove. It tracks up to 64 fluid ounces each day, making it easy for you to track your hydration.

Supplements

You might be wondering about the role that supplements play in fueling exercise. Typically, most supplements are not necessary unless you have certain medical conditions or deficiencies. There are a wide variety of supplements available, but they are not regulated by the FDA and should not replace meals or snacks if possible.

Real food CAN and should meet your protein and energy needs!

Did you know most Americans over consume protein? This can result in increased cancer risk, high cholesterol, and kidney failure in extreme cases (5). The recommended daily allowance for most adults is 0.8 grams of protein per kilogram body weight with variations based on activity level and disease state.

ASK YOURSELF THIS:

How do you normally fuel your body before and after exercise? What is one change you can make to improve your pre- and post-workout nutrition?

TRY THIS:

Use EatLove to find 1 post-workout snack or meal to eat after a workout. Remember that you can also edit recipes or add your own recipes to our platform.

Between work life and home life, getting to the gym is a win in and of itself. Adding the nutrition component can be challenging, but we believe in you! Our platform helps you build lasting habits so that fueling your exercises will feel simple and routine over time. With the support of EatLove’s extensive recipe database, you can plan ahead and find the right fuel for all of your workouts!