I regret how I partially “wasted” my potential workout results by not having any pre and post-workout diet plans. After reading articles on the internet, watching YouTube videos, and most importantly, experimenting on myself with that “knowledge,” I started getting even better results with the same exercise routine! It’s true that you’ll always see a difference if you do exercise and you are consistent, dedicated, and really love being fit—but a science-based workout diet will take your results even further.
As mentioned earlier, a workout diet plan may affect everyone differently as you experiment with it on yourself. While it’s true that every human body is different and will react to the same foods differently, some basic facts don’t change. Here are two major things you should take into consideration when choosing the best suitable food for pre and post-training sessions:
Pre-Workout Nutrition
Carbohydrates and Protein:
Studies show that consuming carbohydrates before a workout can boost your performance in terms of both duration and intensity. Additionally, drinking protein before workouts offers three key benefits: an energy boost without side effects, potential improvement in nutrient delivery to muscles, and a boost in protein synthesis, aiding muscle growth and recovery. Opting for collagen-based protein can provide these benefits without the digestive issues often associated with whey protein, making it a favorable choice for pre-workout supplementation.
Timing:
Take your pre-workout meal 1 to 3 hours before you start your training session, depending on how much you’ll eat.
Practical Examples:
- PB&J sandwich
- Oatmeal with low-fat milk and fruit
- Fruit and yogurt smoothie
- Trail mix
- Low-fat latte and an apple
- Banana
During Workout Nutrition
Hydration:
Stay hydrated by drinking water or a sports drink every 15 to 20 minutes, especially during prolonged exercise sessions lasting longer than 60 minutes.
- Sports drink
- Water
Post-Workout Nutrition
Protein and Carbohydrates:
Keep protein-rich food with a little carbs for the post-workout diet. For muscle recovery, protein is a must in a post-workout meal, even if you missed the pre-workout diet. I saw a drastic change in my body within two weeks after I started taking a glass of chocolate milk and one or two boiled eggs after my training session. Also, adding carbohydrates to your post-workout meal can help your muscle absorb the strength from it twice as likely as any other time. Study found that when carbs is taken within one hour of workout, it is more likely to make muscle than just storing as fat tissue. Eat within 1 to 2 hours after finishing your workout.
Examples of Easily Digestible Snacks:
- Egg and whole-wheat toast
- Chocolate milk
- Whole-grain turkey wrap
- Greek yogurt and fruit
- Salmon with sweet potato
- Chicken, brown rice, and veggies
Hydration
Last but not least, stay hydrated before, during, and after exercise to optimize performance and recovery. Aim to drink roughly 2 to 3 cups (473 to 710 milliliters) of water during the 2 to 3 hours before your workout, about 1/2 to 1 cup (118 to 237 milliliters) every 15 to 20 minutes during your workout, and roughly 2 to 3 cups (473 to 710 milliliters) of water after your workout for every pound (0.5 kilogram) of weight lost during it. Adjust these amounts according to your body size and the weather conditions.
Conclusion
In conclusion, while exercise is crucial for fitness, pairing it with a science-based workout diet can significantly enhance your results. By paying attention to what you consume before and after your workouts, you can optimize your performance, muscle recovery, and overall fitness progress. Remember to adjust portion sizes and meal timings based on individual preferences and workout intensity. With dedication and the right nutrition plan, you’ll be well on your way to achieving your fitness goals.
