Eat Before or After Working Out?
- tidbitsfromemily
- Dec 15, 2014
- 3 min read
As a former athlete and now exercise enthusiast, it has always been important for me to fuel properly before and after workouts. Whether you’re about to attend a casual workout, train for a marathon, or prepare for a competition, what you eat before and after a workout is important for optimal performance and results. One of the biggest fitness myths out there is working out or exercising on an empty of stomach helps you burn more fat. Is this true? Let’s find out!
As I have learned in my Nutrient Metabolism class, it is in your best interests to eat something before working out so that your body has enough energy to fuel you through your workout. Here’s why:
- Your body needs energy to perform while working out. If you don’t have anything in your system, you will not be able to perform as great as if you ate something beforehand. As a result, your workout will not be as intense and you will most likely end up feeling the symptoms of low blood sugar—sluggishness and dizziness.
- The sugar you get from food is needed for you to exert this energy. If your blood sugar is too low, as mentioned above, you will most likely feel sluggish and dizzy. Why is this the case? Instead of using the sugar that you would have obtained from eating something, your body converts your own muscle tissues into energy. Basically, your body is “eating away” your muscle!
So what’s the solution?
- Eat a healthy snack before working out. No, I am not saying you need to stuff your face with food. But studies have shown that eating 45 minutes – 1 hour before working out provides you with the energy you need to have more endurance during your workouts, train harder, burn more calories, and tone your muscles.
- Doctors recommend that you consider eating easy to digest carbohydrate type foods for your pre-working snack. Since carbohydrates are the main source of energy, it can help you power through longer workouts to give you that extra boost and stabilize your blood sugar. You can find carbohydrates in grains, fruits, starchy veggies, and yogurt. Some ideas include an apple + peanut butter (or butter of choice), whole-wheat toast with peanut butter + fruit, smoothies or even protein shakes!
Post-workout
What you eat post-workout is just as important as what you eat pre-workout. After any workout—short or long—it is important to nourish your body properly to help you replenish energy and repair muscles. Have something that contains both carbs and protein for optimal results. Also, don’t forget to hydrate to replace lost fluids.
Summary:
- Eat a healthy snack 45 minutes – 1 hour before working out to provide you with lasting energy for optimal performance and prevent your body from using your own muscle tissue for energy.
- What you eat post-workout is just as important as what you eat pre-workout. Eat something that contains carbohydrate and protein for optimal results, and don’t forget to hydrate!
While I, myself, am guilty of not fueling properly pre- and post workouts sometimes (we’re all human!), I honestly do notice a difference when I do fuel properly and don’t—this can be as large a difference as feeling like crap or feeling like a boss! I hope you found this helpful, feel free to ask any questions or let me know of any concerns.
Disclaimer: This is post contains knowledge I’ve learned from my nutrition classes at my university, as well as information researched online and from my textbooks. While I am not a dietitian or nutritionist, I am currently majoring in applied nutrition at a university. This information is not intended to be a substitute for informed medical advice or care. You should not use this information to diagnose or treat any health problems or illnesses without consulting your pediatrician or family doctor. Please consult a doctor with any questions or concerns you might have regarding your or your child’s condition.
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