best foods to eat before, during & after your WORKOUT

PERI-WORKOUT NUTRITION:
THE TIMING OF NUTRIENTS AROUND A WORKOUT
To optimize peri-workout nutrition for strength &/or hypertrophy, it's important to focus on providing your body with the right balance of nutrients & timing.
1. Protein: Including a high-quality protein source before your workout can support muscle protein synthesis and repair. Lean meats, eggs, dairy products, or plant-based protein options like tofu or legumes are good choices.

2. Carbohydrates: Consuming complex carbohydrates before a workout can provide a readily available source of energy. Opt for whole grains, fruits, or starchy vegetables to fuel your muscles.

3. Timing: Aim to have your pre-workout meal or snack 1-2 hours before exercising & your post-workout meal no more than 5 hours after finishing your pre-workout meal.  This allows enough time for digestion and absorption, alongside fueling/giving your body the necessary nutrients to support both building and repairing. 

4. Hydration: Staying hydrated is crucial for optimal performance. Make sure to drink enough fluids before and during your workout to maintain proper hydration levels.

5. Personalization: The ideal pre-workout nutrition may vary depending on individual preferences and tolerances. Experiment with different food options to find what works best for your body.

…Now that we have a general understanding, let’s fine tune things!

PRE & POST WORKOUT MEAL TIMING:
Pre & Post workout meals should not be separated by more than approximately 3-4 hours, given a specific resistance training session is 45-90 minutes long
→ Possible exceptions are between 5-6 hours if you eat a large pre-workout meal

That said, there is some flexibility here and certain factors are going to make timing more important, and matter most including:

🔹IF YOU’RE LEANER
🔹IF YOU’RE ON LOWER CALORIES
🔹IF YOU TRAIN HIGH VOLUME


→ If we have to choose, the PRE WORKOUT MEAL is arguably more important, as it is going to:

🔹PROVIDE FUEL FOR YOUR WORKOUT
🔹CREATE AN ANABOLIC (muscle-building) ENVIRONMENT (primarily via protein)


PRE WORKOUT MEAL GUIDELINES

PROTEIN:
0.5g protein / kg bodyweight
Ex) 150 lb person = 30-40 grams protein

CARBS:
1g carbs / kg bodyweight  + 1 serving of fruit
Ex) 150lb person = 60-70 grams carbs which includes 1 serving of fruit

FATS:
+ 0-20g fat
(this depends on your daily goals & how soon you’ll be working out because fat takes longer to digest than carbs or protein)


➡️ The closer you are to your workout, the lower your overall calorie, fat & fiber intake should be.
WHY??? A larger gap between pre-workout meal & workout, allows for more calories &fat in your meal

➡️  Most people do best eating 60-90 minutes before their workout, to best digest & provide energy, equaling optimal digestion and less bloat.
NOTEWORTHY!  This range is flexible and depends on individual digestion.
(I personally prefer a range closer to 90-120 minutes.)

POST-WORKOUT GUIDELINES:

REMINDER → Aim to keep PRE + POST meals within a 5 hr total window

PROTEIN:
0.5g protein / kg bodyweight

CARBS:
0.5g - 1.5g carb / kg bodyweight
Carbs & fat less important, less needed for immediate energy, but should include carbs for glycogen synthesis, esp for full body workouts

→ Include some fruit!


EXAMPLE PRE-WORKOUT MEALS:
▪ PROTEIN OATS
▪ OATS W/ A PROTEIN SHAKE ON THE SIDE
▪ PROTEIN MILK CEREAL
▪ EGGS & TOAST
▪ GREEK YOGURT AND GRANOLA

🆘 LAST MINUTE MEAL OPTION! (30 mins or less before training):
      → Grab a piece of fruit and a protein shake 

BONUS!!! SPECIAL SCENARIOS:

INTRA-WORKOUT MEAL GUIDELINES  (During workout):

🔹Intra-Workout meal is NOT required if you had a pre-workout meal, but still good to consider if:
you're training >1hr workout / elite athlete / in a lean caloric deficit

🔹 Wait until around 30+ mins into training:
Then add 0.5g carbs/per minute of remaining training (preferably in drinkable form)
For Example, a workout totaling 90 minutes would include about 30 grams of carbs

🔹Look for immediate digestible energy such as Gatorade, Kool-aid, Coconut Water, Tang, etc

NOTE ON WEIGHT-LOSS GOALS:
→ If you’re working on losing body fat, even adding 5-10 grams of liquid sugar can go a long way in saving your workout & helping to stabilize blood-glucose levels


TRAIN FASTED?

Training fasted is typically not ideal, but I know from personal experience and coaching, some people perform better on an empty stomach or need to workout early in the morning.

→ When training fasted: 
INTRA workout &/or POST workout nutrition becomes more important

DURING YOUR WORKOUT:

→ Take EAA’s or try to sip on about 10 grams of protein powder throughout your workout &/or add BCAA’s to your waterPRE-WORKOUT HYDRATION:

The amount of water you should drink before and during exercise can vary depending on factors such as intensity, duration, and individual sweat rates. However, here are some general guidelines:

1. Pre-workout hydration:
It's essential to start your workout properly hydrated. Aim to drink about 16 to 20 ounces (473 to 591 milliliters) of water 2 to 3 hours before your exercise session. This allows time for your body to absorb and distribute the fluids.

2. During workout hydration:
During exercise, it's important to replenish fluids to maintain optimal hydration levels. A general guideline is to drink about 7 to 10 ounces (207 to 296 milliliters) of water every 10 to 20 minutes, depending on your sweat rate and the intensity of your workout. If you're engaged in prolonged or intense exercise, you may need to consume electrolyte-containing beverages or sports drinks to replace lost electrolytes.

3. Individual considerations:
It's crucial to listen to your body's thirst cues and adjust your fluid intake accordingly. Factors such as temperature, humidity, and personal hydration needs can influence your water requirements. If you're unsure about your specific hydration needs, consulting with a healthcare professional or sports nutritionist can provide personalized recommendations.

Remember that hydration is a continuous process, and it's important to drink fluids throughout the day to maintain overall hydration. Additionally, it's essential to be mindful of overhydration, as excessive water intake can have negative health effects. Finding the right balance and adjusting your fluid intake based on your individual needs and circumstances is key.

Source:
(PDF) Nutrient timing revisited: Is there a post-exercise anabolic window?