Wednesday, April 29, 2015

Eating Right Pre- and Post-Exercise

One of the top questions I've been asked to address on The Z Beat is "What should I eat before and after I workout?" If I had to guess, this is a popular question because there's a lot of conflicting information out there. When I first started researching information for this post, I looked like this stressed out stock photo lady:

 
 Once I pulled myself together, I found some good info to share. Taking advice from the Washington Post and WebMD, among other places, common recommendations for pre-workout food are:
  • Balance carbs and protein
  • Stick with low fiber foods
  • Eat something low in fat and sugar
  • Hydrate with your meal
Here's a great infographic courtesy of Pinterest with some helpful tips.

 
You'll want to try different combinations, because everyone is different. For the longest time I would eat a banana before a long run - until I realized it was causing a tummy ache 4 or 5 miles in! Now I eat oatmeal or grits and I feel great.
 
When it comes to post-workout fuel, the best time to eat is within 30-60 minutes of exercise. Your body needs 10-20 grams of protein and can absorb lots of nutrients in this window, too - so prepare yourself a nice healthy meal and enjoy your post-workout glow! Here are some ideas from Fitness Republic.
 
 
 
What's your favorite pre- or post-workout meal?

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