Eating the right foods before and after a workout is crucial to maximize the benefits of your exercise routine. Here’s a summary of recommendations from reputable sources:
Before Your Workout:
Timing and Choice of Food: It’s best to eat a full meal that includes carbohydrates, proteins, and fats 3-4 hours before your workout. If it’s closer to your workout time, a smaller, carbohydrate-rich snack 2 hours before, or an easy-to-digest carb right before you start is advised. The Mayo Clinic suggests a healthy breakfast at least one hour before a morning workout, focusing on carbohydrates for energy. Options include whole-grain cereals or bread, low-fat milk, juice, a banana, or yogurt.
Hydration: Drinking water is essential. The American Heart Association recommends hydrating with water two hours before exercise.
During Your Workout:
- Maintaining Energy: For workouts longer than an hour, especially high-intensity ones, consuming 50-100 calories of carbohydrates every half-hour can be beneficial. This could be in the form of low-fat yogurt, raisins, or a banana.
After Your Workout:
Replenishing and Recovery: Eating a snack or meal with both protein and carbohydrates right after your workout aids in muscle recovery and replenishing energy. Options include yogurt and fruit, peanut butter sandwiches, low-fat chocolate milk and pretzels, or a post-workout recovery smoothie. The American Heart Association adds that fluids, carbohydrates, and protein are crucial after a workout for muscle repair and growth.
Continued Hydration: Keep drinking water post-workout to replace fluids lost during exercise.
Remember, these are general guidelines and individual responses can vary, so it’s important to listen to your body and adjust as needed. For more detailed information, you can refer to the full articles from the Mayo Clinic here, HSS here, and the American Heart Association here