Nutrient Timing Before, During, and After Exercise

We often hear about the importance of diet and exercise in regards to improving our health and fitness.  Did you know what you eat before, during, and after a workout may affect your exercise performance as well as possibly enhance or hinder your goals?  Energy comes in the form of calories (the macronutrients carbohydrates, protein, and fats) - if you don’t consume adequate pre-workout calories your workout may suffer.

Aim to eat a healthy meal containing carbohydrates, protein, and minimal fat at least 90 minutes prior to an exercise session.  Carbohydrates provide the body with glucose – our body’s main source of energy while protein helps slow down the breakdown of muscle.  The food you eat is fuel for your body – make it high-octane premium! 
In most cases you will not need to consume food during an exercise session lasting an hour or less.  However, it is important to stay hydrated!  Water is usually sufficient unless you’re exercising in extreme heat or participating in activities lasting more than one hour, in which case you may want to consider a beverage or snack containing glucose.  

The optimal time to replenish glycogen stores and promote muscle growth and recovery is within an hour after exercise (Suzuki, 2003).  Carbohydrates should be consumed to replenish depleted energy stores (glycogen) while protein consumption will help repair and rebuild muscle.  A glass of chocolate milk is an inexpensive and effective recovery aid after an intense strength training or high intensity workout (Denny, 2013). 

For most of us a maintaining a healthy diet will get us through our workouts and allow us to achieve better results.  Ultimately the amount of fuel needed before, during, and after your workout will depend on the intensity and duration of the exercise activity.  Try incorporating these dietary tips into your pre- and post-workout routines for more sustained energy.

If we could get every individual the right amount of nourishment and exercise, not too little and not too much, we could have found the safest way to health.

~Hippocrates 460-377 BC

References

Denny, S. (2013). How to fuel your workout. Retrieved from:
      http://www.eatright.org/Public/content.aspx?id=6442471759

Suzuki, M. (2003). Glycemic Carbohydrates Consumed with Amino Acids or Protein Right after Exercise   Enhance Muscle Formation. Nutrition Reviews, 61(5),