By Tayla Magerman, MS, RD, LDN — Registered Dietitian (RD) at the Signature Healthcare Outpatient Nutrition Clinic
Making sure to give your body the appropriate nutrients before, during, and after exercise can help you feel your best and optimize your results.
Pre-Exercise
Carbohydrates are the main source of fuel for your muscles. Choose a source of healthy carbohydrates to provide sustained energy during your activity. Some examples of healthy carb-containing foods to eat before a workout include a peanut butter and jelly sandwich on whole wheat bread, Greek yogurt with fruit or granola, oatmeal or whole-grain cereal with milk, an apple or banana with peanut butter, a fruit and yogurt smoothie, or trail mix containing a mix of fruit and nuts. For most people, the ideal time to eat is 1-4 hours before activity.
During Exercise
It is generally not necessary to eat during a workout, but if you will be exercising for longer than 60-90 minutes, your body may use up all of its stored carbohydrate, called glycogen. In this case, it may be a good idea to have some quick-digesting carbohydrates to help keep you going. The National Academy of Sports Medicine recommends 30-60 grams of carbohydrates per hour during prolonged exercise. That may include fresh or dried fruit, a granola bar, some crackers or dry cereal, regular sports drinks (not sugar-free), or products specifically designed to provide an efficient source of carbs during exercise, such as energy gels and chews.
Post-Exercise
After exercise, it is important to refuel your body with a combination of carbohydrates and proteins, to replenish your glycogen stores, and rebuild and repair your muscles. It is best to eat a balanced meal or snack within an hour after your workout. Try a fruit and Greek yogurt smoothie or protein shake, a turkey sandwich on whole grain bread or wrap, whole wheat pasta or brown rice with chicken, or scrambled eggs with whole wheat toast and fruit.
Hydration
It is important to stay hydrated with water before, during, and after exercise. Water is generally the best choice, but electrolyte repletion may be necessary for longer exercise sessions or sessions during hot weather that could lead to increased electrolyte loss through sweat.
If you are interested in learning more tips to prevent dehydration, check out a previous post about hydration.
Activity Recommendations
Curious about how much you should be exercising? Click the link below for the American Heart Association's recommendations for physical activity in adults and children and consult your doctor before starting any new exercise program.
https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
Sources:
https://www.eatright.org/fitness/physical-activity/exercise-nutrition/timing-your-pre-and-post-workout-nutrition
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/food-as-fuel-before-during-and-after-workouts
https://blog.nasm.org/workout-and-nutrition-timinghttps://www.nutritionnews.abbott/healthy-living/diet-wellness/hydration-tips-before-during-and-after-exercise-/
