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Sometimes it comes as a surprise to find out that working out consistently and keeping an active lifestyle is not all it takes to actually reach the goals you have set for yourself. While it is more probable, if your nutrition is not on point as well, you actually might be working against yourself. Say what?! You mean you might be breaking a sweat 3 times a week and it’s not even going to deliver results??! That’s right! What you consume prior and post exercise heavily determines what your body is able to deliver, and as a consequence what types of results you can achieve.
For example, if you don’t eat enough you might not have the right amount of energy to be performing at your optimal levels. And what about those muscles? Well if you’re not getting the right amounts of protein (and at the right moments!), well, you can workout as hard and as long as you want but your guns aren’t going to be getting any bigger. GASP!
Pre and post exercise nutrition are fundamental to getting you and your body to where you want to be. So, what should you be eating? I will cover everything in this post; from timing when to eat, to types of macronutrients according to your goal or workout program, to your optimal protein intake post-workout. But before we get into all this, it is essential that we understand what our body needs in order to determine which foods are the best foods that will help satisfy these requirements.
Post Contents
How Do We Produce Energy?
So first up first, let’s talk about energy. Having the right energy to sustain an intense workout is the first element we need in order to be working out to our optimal levels.
We all know that food is our fuel, but exactly what types of food give us energy? CARBS! Wait, carbs??! Those evil sugars that make us fat?! Yep, carbs… they are the number one source for energy in our diet. Oh, and they don’t make us fat! (It depends heavily on our activity levels, the quantities we are consuming and even more so on the types of carbohydrates consumed!). Elizabeth Quinn over on verywellfit.com explains very well the different types of carbohydrates, how much we need of each, and how they affect our overall energy levels.
When we eat carbohydrates, they proceed to break down into sugars to fuel any immediate need. The glucose not used immediately is then stored in the muscles and liver as glycogen. Whenever we workout, we tap into these stores to get the necessary energy to contract our muscles and complete our exercises.
What Happens When You Deplete Your Energy Stores?
When your body runs out of fuel coming from glycogen stores, it’s going to resort to breaking down protein to get its energy- which means breaking down muscle…. OMG! Isn’t that the reason some of us are working out in the first place?? To put ON muscle?!
…Psst, you’re going to be feeling super tired and weak as well! You most definitely will be underperforming.
In order to avoid this, it is imperative that your body gets regular access to carbohydrates. Complex carbohydrates, which take longer to digest, provide the body with sustainable and more continuous energy with respect to simple carbohydrates (which cause spikes in blood sugar levels followed by immediate energy crashes). Check out this post for a more in depth read of how different kinds of carbs can affect your metabolism. If you would like to consult a table that lists the most common carbs and their respective glycemic index levels (lower numbers are slow digesting carbs; higher numbers are fast digesting carbs), click here.
TAKE AWAY: In a nutshell, not having enough energy not only will reduce your results, it will cause you to feel weak, possibly prompting you to feel unmotivated and cut a workout short. Your body is also less receptive in a weak state, so you are much more likely to injure yourself. So, make sure you include carbs in your diet! It is important both for pre-exercise, in order to have the right energy as well as for post-workout, in order to restock all that glycogen used up during exercise.
So now that we have the energy we need, are we set? No! Another macronutrient that is vital in both pre and post exercise nutrition is protein.
How Do We Build Muscle?
Proteins are extremely important because they are what essentially help build our muscles. When we workout and contract and strain our muscles, we are ultimately creating micro-tears in the tissue. To repair these tears, our bodies use the amino acids proteins are made of, to help create, develop, and repair damaged muscles. In doing this, new additional tissue is formed making our muscles grow.
Protein not only helps build muscle, but it will also determine how sore you get and for how long. Not having enough protein will make the recovery process much longer. Getting back into the gym and to your optimal levels will be, as a consequence, a much slower process. More info here on Dos and Don’ts of Post Workout Recovery.
TAKE AWAY: In order to build muscle and guarantee yourself a speedy recovery, protein is fundamental for both pre and post exercise nutrition.
So now that we’ve covered the importance of carbs and protein, let’s discuss exactly how much of each we should be consuming in our pre exercise nutrition routine.
Pre-Exercise Nutrition
Before we get into addressing the actual foods and quantities, it is important to first talk about WHEN we should be eating before our workout.
Timing: How Long Before a Workout Should I Eat?
Typically, it is agreed that you can have your last bite to eat 30 mins -2 hrs. before your workout session. Timing depends on a certain number of factors: your individual digestion, how much or how “light” you are eating, and what type of exercises you are going to be performing.
As a general rule of thumb, it is better to remain on lighter foods (or smaller quantities) before intense workouts that will have your heart racing and your stomach bobbing up and down (i.e. cardio, HIIT). In these cases, if you eat too close and too much to your sweat session, your body might very well be still trying to digest while you are busting out your burpees. An upset stomach is likely to develop AND your energy consumption will all be diverted to the digestion process.
If you are also a slow digester, you probably will want to wait on the longer spectrum before working out… BUT don’t wait too long! You don’t want to get to a point where you will have used up all that energy before you even start your workout.
What About if I Work Out as Soon as I Wake Up?
Those of you who resort to working out in the morning and as such, don’t have much time between breakfast and getting to the gym – don’t worry! Most people actually skip breakfast and just down a cup of coffee and put on their running shoes.
While it is understandable that there is no time or many people just don’t have an appetite in the AM, it is advisable to put something in the body to have some energy to work off of. Remember, you haven’t fed your body in probably over 8 hours!
A great solution for those that don’t have time or are not hungry is resorting to some kind of shake. Liquid foods are much easier on the digestive system and are also easier on those who are just not hungry. (Oh, and skipping breakfast actually has a negative impact on your metabolism!)
BOTTOM LINE: Don’t force yourself to do anything that is uncomfortable. If you are trying to enact changes, make sure you make them gradually over a period of time. Preferably it is ideal to eat 30 min- 3 hrs. before a workout but listen to your body, we are all different.
Best Foods to Eat Before Exercising
So, what are the foods and quantities then that we should be eating to get the right energy balance before a workout? Well, depending on what type of workout program you will be performing, a different mixture of carbs and proteins will be needed.
If your workout focuses more on weight-lifting (muscle building), then your pre-workout snack/meal might need more protein with respect to a workout that focuses on endurance and elevating that heart rate (where carbs are more important).
TAKE AWAY: Your nutrition pre-workout should be a mixture of both complex carbs (slow-digesting) and proteins. Aim for having it anywhere between 30 min to 3 hours before your workout.
For a free printable to hang up on your fridge on common protein sources and the amount of protein they each have, DOWNLOAD here!
You can mix and match any of these foods to come up with some great pre-workout snack/meal combinations. Check out some of my ideas below!
Pre-Exercise Nutrition: Snack and Meal Ideas
Snack – SMOOTHIE: Spinach, Apple, Banana, Almond Milk, Rolled Oats. Check out the recipe here! It is delicious and it only takes 5 mins!
Snack – Oatmeal with banana and strawberries. Greek yogurt on the side.
Snack – Granola Bar with mixed nuts
Snack – Piece of Whole Wheat Toast with an Egg
Meal – A Bowl of Cooked Salmon and Brown Rice. Recipe Here!
Meal – Chicken with Cooked Carrots and Zucchini on the side. Recipe Here!
Meal – Lentil Soup. Recipe Here!
Post Exercise Nutrition
So, we finally got our pre-exercise food down, what about post exercise nutrition? When it comes to post exercise, the focus here is on replenishing the energy we used, rehydrating the fluids we sweat out, and repairing the tissue damage endured. Nutrition here is all about RECOVERY! For more on how staying hydrated benefits the body (psst…and keeps you young and beautiful), check out this post!
So, when exactly should we be getting ready to eat?
Timing: How Soon After a Workout Should I Eat?
Many bodybuilders and fitness addicts swear by the “anabolic window.” The what window?? The anabolic window is the idea that there is a limited period of time after you have completed a workout to reap the benefits of a post-workout snack/meal.
The theory states that in order for protein synthesis (the building of muscle) to be optimal, you must consume protein within one hour of having completed a workout. The same goes for limiting protein breakdown (the breakdown of muscle); you must within one hour supply your body with renewed energy, preferably in the form of simple carbohydrates (More on this in the next section). Oh, and don’t forget- you also have to replenish those glycogen stores… all within one hour.
Although there are many people and athletes that swear by this window, trying to down their post-workout shakes as soon as possible, there isn’t any scientific evidence that proves that eating within 30 minutes is better than eating within two hours.
As a general guideline, try getting your post exercise nutrition within two hours after having completed a workout.
Delivering Nutrients to Muscle at a Fast Rate
As we briefly mentioned before, in the case of post exercise nutrition, you are going to want to replenish your body quickly to help aid with recovery and muscle growth. This is one of the only cases where simple carbs are the macronutrient of choice.
Why?? Well simple carbs like we noted earlier, not only are fast digesting, they also elicit a high insulin response, which is crucial to aiding protein synthesis and deterring protein breakdown. In simple words, bread is going to help those guns get bigger if you stick to eating it after a workout.
Now this doesn’t mean stuff your face with candy, soft drinks, and potato chips! Later I will outline some good simple carbs to refer to when preparing a post workout snack.
I’m Not Hungry After I Workout
Some people complete a workout and are starving, ready to feast on an entire banquet. Others, myself included, have a suppressed appetite after having exercised. Again, you don’t have to resort to complete meals, just a little snack can suffice (which can then be integrated with a meal a couple hours later.)
Again, liquid food here can do wonders. Shakes or smoothies will provide you with all the necessary nutrients for recovery and are not heavy on the stomach or tough to “jug-down.”
How Much Protein Do I Need to Integrate Post Exercise?
You didn’t forget your protein, did you?? If you don’t want to be sore for long and want to make sure your muscle is slowly building, then you have to make sure you are meeting your daily protein. As a general guideline, athletic women should be consuming 0,75-1 g per kg of weight. You can see here the official RDA.
Divide your weight in pounds by 2.2 to get your weight in kilograms. Then depending on your activity level, multiply this number by 0,75-1 (where 0.75 is less active and 1 is very active). This gets you the total amount of grams of protein you should be consuming daily.
It might seem like a lot of protein, but I guarantee if you’re mindful of the food you put into your body, reaching this number won’t be a problem!
Remember to download this free printable protein list to help aid in your meal/snack planning.
TAKE AWAY: Your nutrition post-workout should be a mixture of both simple carbs (fast-digesting) and protein. Try having it as soon as possible within two hours after having completed a workout.
For a more in depth read on the benefits of protein and their different characteristics (animal vs. plant), check out this post Protein for Women: How Much Do You Need?
Best Foods to Eat After Exercising
Remember: If your workout focuses more on weight-lifting (muscle building), then your post-workout snack/meal might need more protein with respect to a workout that focuses on endurance and elevating that heart rate.
You can mix and match any of these foods to come up with some great post-workout snack/meal combinations. Check out some of my ideas below!
Post-Exercise Nutrition: Snack and Meal Ideas
Snack – SMOOTHIE: Blueberry, Orange, Kale, Coconut Water, Pineapple, and Chia Seeds
Check out the recipe here! It is delicious and it only takes 5 mins!
Snack – Chocolate Milk + Muesli.
Snack – Greek yogurt with slices of watermelon/cantaloupe.
Snack – Whole wheat avocado bagel.
Meal – Chicken and Roasted Potatoes. Recipe Here!
Meal – Shrimp Pasta. Recipe Here!
Meal – Whole Wheat Pita Pocket w/veggies and hummus. Recipe Here!
So, there it is guys, your complete guide to pre and post exercise nutrition catered to women specifically. Remember, these snacks/meals are only ideas and that these criteria are only meant to work as a guideline. We are all different so make sure you listen to your body and do what works and is comfortable for you. If you have any questions or just want to chat about results please comment below or contact me directly through the contact form. Look forward to hearing back on your progress!
Happy Training!
** Always consult a qualified medical professional before beginning any nutritional program or exercise program. The exercise and nutritional suggestions here are not intended to substitute for proper medical advice. La Dolce Fit Vita assumes no responsibility for injuries suffered while practicing any exercise or nutritional program.
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