Overall caloric intake is highly important, but ensuring we are fueling pre and post workout will be imperative to having a successful workout and recovery! Keep in mind as always, you need to find what works best for you.
Before The Workout
Meal 4-6 hours before workout
30g of protein, 1-4kg of carbs per kg of bodyweight
30-60 min before workout
30-60g of high glycemic carb source (fruit, white rice, potatoes) and 5-10g of protein
After The Workout
Training depletes your muscle glycogen and needs to be replenished.
~30min after exercise have a carb-rich snack
Daily protein intake varies, but consuming 15-25g of protein within one hour post exercise can help with muscle rebuilding
Virtually all weight lost during a workout is fluid loss that needs to be replenished. Gradually replace fluids with a sports drink (especially if you are a heavy sweater).
Can I Work Out Fasted?
Yes, you can as our body has energy reserves (in our liver, muscle glycogen stores, and adipose tissue), but they are highly dependent on what we last ate. Keep in mind you may have low blood sugar levels (resulting you to feel lightheaded), and you may burn through stored resources quickly and lose your stamina. I recommend always eating before a heavy strength session.
Meal/Snack Ideas
Before:
Oatmeal with fresh fruit
Greek yogurt with berries
Turkey wrap with side of fruit
Apples with peanut butter and raisins
Pretzels with string cheese
After:
Grilled chicken sandwich on whole grain bread with side of sweet potatoes and veggies
Fruit smoothie with protein powder and yogurt
Bread topped with peanut butter and bananas
Ground turkey with potatoes and veggies
Murphy, L. (n.d.). Nutrient timing: What to eat before and after a workout. NASM. Retrieved March 8, 2023