The Basics of Pre and Post Workout Nutrition
“By eating a healthy, well-considered meal 1-2 hours before exercise, and another healthy, well-considered meal within 1-2 hours after exercise, most people can meet their workout nutrition needs without anything else.”
I realize the irony of sharing the quote above at the beginning of a blog post about nutrition, but as a health coach it’s my responsibility to tell you this: you’re probably already on the right track. I CANNOT BEGIN TO TELL YOU how many people I have seen completely overhaul their nutrition in the name of fitness only to find that… it didn’t make that much of a difference. My approach to health and fitness is holistic, meaning that I consider all the pieces instead of just looking at one thing (like nutrition) for all the answers. That being said, I do think it’s really important to know the basics of nutrition as it petains to fitness so that you can make the most informed choices for your body.
What You Should Know About Pre/Post Workout Nutrition
The basics - The basic (and I mean very basic) theory behind exercise nutrition is that your body needs fuel to move. Eating before a workout sets your body up for more success than working out after fasting for an entire day. Additionally, you need to replenish the calories that you lost during your workout. Even if you are trying to lose weight. You know how your body feels after a long weekend of tequila shots and takeout. You also know how your body feels when you’re well-hydrated and eating a balanced diet (with room for treats!). This also translates to your workouts. When you aren’t properly nourished your body will probably feel lethargic, heavy (like your legs are made out of lead!), weak, or like you can’t recover after a workout. Figuring out what makes you feel best will also translate to your workouts.
First thing’s first, listen to your body - Before you get in the weeds with timing out every single calorie and manipulating your nutrient ratios start with the basics. The very basic stuff. Listen to your body! What does it want right before a workout? What feels the most refreshing to eat after? How hungry are you? If you have been regularly exercising for an extended period of time and haven’t had anything abnormal happen regarding your nutrition, what you’re already doing is most likely meeting your needs. This is also true for how much you eat before or after a workout. It should feel like enough for your body and shouldn’t leave you feeling lethargic or too hungry in the middle of your workout. I, and many of my athletes, prefer snacks over full meals just because I don’t like feeling full when I workout. I opt for a snack before and then typically have a slightly larger snack after -unless I workout right before mealtime, then I skip the snack! Obviously, there is nothing wrong with wanting to learn more about basic nutrition for your workouts, but trust that you are most likely already on the right path. Promise!
Timing your nutrition - As you delve into sports nutrition you’re likely going to run into a lot of articles about the timing of your meals. Some trainers swear that if their clients don’t eat X amount of protein within 30 minutes of completing a workout they won’t see results. Some coaches get evangelical about the timing (and macronutrient ratios) of pre-training meals. This can be helpful for certain elite athletes but really isn’t necessary for most active humans. I got pretty deep into nutrition timing when I was rowing in college and, to be completely frank, didn’t notice much of a difference in my performance when I was following all of the “rules”. My recommendation to my clients, especially if you are new to considering how your diet impacts your workouts is to focus on quality over timing. Focus on getting high-quality, fresh ingredients into your diet vs. pounding a synthetic protein shake 30 minutes before you hit the gym. Keep it simple, find something that you look forward to eating, and observe how you feel. I’m willing to bet that with some observation you’ll figure out the time your body naturally wants to eat surrounding your workouts anyway.
Eating before workouts - If you do decide to eat before a workout, a simple carb and protein is typically best in terms of how your body will digest it. My favorite is fruit with nut butter; delicious and requires zero prep. The general rule of thumb is to stop eating 30 minutes before your workout to give your food time to digest. If you choose not to eat before a workout first thing in the morning it’s considered working out in a fasted state. Fasted workouts are pretty hotly contested in the fitness world- you can learn more about them here.
Eating during workouts - a question that commonly comes up with my athletes is whether or not they should eat during their workouts. In general, if you are feeling really hungry during your workout, it’s probably a sign from your body that you need to eat more before your workout starts. Eating during workouts often causes more digestive discomfort than it’s worth for something like a short spin class. Eating during workouts is a good idea during a really long training workout (think a 2-hour run), or, of course, if you have certain health conditions. That being said, unless you are training for a major endurance event and clocking-in over 75 minutes all at once, you probably don’t need to eat during.
Eating after workouts - The intention of post-workout nutrition is to aid in recovery. The basic idea of eating after a workout is that you are replenishing the calories that you just used up. I’ve had a lot of athletes speculate that if they are trying to lose weight their should skip post-workout nutrition, which is not a great idea. You probably know what it feels like when you aren’t eating enough and you keep pounding the pavement on hard workouts; eventually, your body starts to feel like a ton of bricks, you might notice that you feel sore for longer, and energy levels usually start to drop. I’ve coached national-level lightweight rowing for a while now, and I always notice a stark contrast between the athletes that eat after their workouts and the ones that skip after workout snacks to cut weight. Every single year the athletes that aren’t properly fueling themselves after their workouts end up slowing down. It doesn’t have to be huge (check out ideas at the bottom of this post!) but make sure you’re eating something post-sweat.
What to do if you’re really not hungry - Unless you’re about to run a marathon or have something equally long and taxing on deck, if you’re not hungry you (breaking news!) don’t need to eat. Some athletes feel nauseous when they eat before a workout and/or genuinely have no appetite before they workout. That’s OK. Listening to what your body really needs is important, and if you are getting strong signals that you’re body doesn’t want food before you workout it’s OK. That being said, if you still want to nourish yourself but aren’t feeling hungry, liquid nutrition can be a great option. Homemade or grab-and-go smoothies with whole food ingredients are perfect - make sure they have a good mix of macronutrients and aren’t full of artificial sugars.
Supplements - Supplements are, by definition; “…a manufactured product intended to supplement one's diet by taking a pill, capsule, tablet, powder or liquid.” Supplements were created to fill the holes in our nutrition to make sure we were getting everything we need to feel our best. Marketing for supplements can get really intense and it can often feel (especially if you spend a lot of time on social media) that without certain nutrition products or powders you won’t get the best results. I’m not against a protein shake or pre-workout every now and then, but they should never be your main source of nutrition. Our bodies love simple, whole foods. Start by building a balanced diet and then figure out if you need any additional support from supplements. They can be a great option in a pinch and can help cater to the unique needs of our bodies. But you don’t need them to get results from your workouts. Basic, simple nutrition will be just fine.
Hydration - Don’t sleep on hydration! If you’re working out a lot (especially if you get super sweaty) you need to build hydration into your routine. My head coach in college always said If you’re thirsty, you’re already dehydrated! Stay proactive with your hydration; it helps you recover, improves circulation, regulates your blood pressure, and a whole lot more. Keep in mind that hydration doesn’t just mean drinking water, you need to make sure that you’re getting enough electrolytes, too. I like Nuun hydration tablets (a Seattle company!) in a pinch.
Ok, so what should I eat?
It doesn’t have to be fancy or complicated. Give these a try for your next workout. PS - everything on this list was recommended by registered dietitians and personal trainers.
Oatmeal with nut butter and fruit
Banana or apple with nut butter
Greek yogurt with berries
Hardboiled eggs with a handful of mini carrots
A handful of nuts and raisins
Brown rice or quinoa with lean protein
A simple smoothie - protein powder
Hummus and avocado on toasted bread
Final thoughts
The information listed here is only intended to be a guideline and not a prescribed diet plan. Every human has unique needs (and preferences!) when it comes to their food. There is no such thing as a one-size-fits-all diet OR exercise plan. Perioud. If you’re feeling overwhelmed, reach out to a professional! I felt silly the first time I went to a dietitian and said tell me what to eat, but I learned SO much in our one hour session.
Helpful articles:
(Self) What to Eat Before and After a Workout, According to a Registered Dietitian
(Academy of Nutrition and Dietetics) Timing Your Pre- and Post-Workout Nutrition
Disclaimer: Donuts + Down Dog DOES NOT PROVIDE MEDICAL ADVICE. The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Always consult with a healthcare professional before beginning any diet, supplementation or exercise program. Statements and opinions contained on donuts + down dogs website and other related sources (Blog and social media platforms) are provided as self-help tools only. donuts + down dog cannot and does not guarantee the accuracy or effectiveness of the information to your unique circumstance.