Most of us who approach meal timing and exercise share one burning question: should I be eating pre-workout or post-workout? There is no single answer to this question, but understanding how your body responds to both pre-and post-workout nutrition can help you understand the optimization of performance and recovery. Here is a breakdown of the research.
Pre-Workout Nutrition: Fueling for Energy
Experts in health world say that the right amount of energy is reached if a good, balanced meal is taken 2 to 4 hours before the exercise. The meal has to be a combination of carbohydrates, high-quality proteins, and healthy fats; like chicken and brown rice, for instance, and avocado. This allows the body to digest it and prevent stomach discomfort from arising in the course of the exercises.
A quick snack option can include banana or a protein bar.
Eating After Exercise: Essential for Recovery
Indeed, post-workout meals are very important for muscle recovery. According to the International Society of Sports Nutrition, 20 to 40 grams of protein have to be ingested within the first two hours from the completion of the workout to maintain the growth of muscles. And these can be achieved by a chicken breast or three scrambled eggs.
If you exercise on an empty stomach, then it becomes even more critical that you "refuel" quickly. Scientists have discovered that consuming protein and carbs following a fasted workout can counteract muscle breakdown and replete glycogen stores that the body depletes during exercise.
Personal goals and health conditions matter
Your meal timing can also be dependent on your respective sports-related goals or health conditions. The Type 2 diabetic will often want to eat before exercise in order to help control blood sugar levels, but Type 1 diabetics are usually advised to fast before a workout of medium or high intensities, depending upon the blood glucose.
The key to spreading out your intake of proteins, particularly if you want to lose weight or build muscle, is to do it throughout the day. If you are more concerned with endurance and you are going to be doing some long-duration exercise, pre-exercise carb loading will help keep performance levels up beforehand.
Fasting vs. workout: What’s best for fat loss?Some studies suggest exercising when you're fasting will boost fat burning, yet this doesn't necessarily translate to more fat loss. For one, exercise performed in the fasted state burns fuel from fat stores, but studies show no difference in fat loss when comparing workouts that occur with or without eating beforehand. Many studies indicate that for short-duration exercise, performance does not differ significantly whether performing exercise when in a fasted or fed state.
For endurance athletes, however, this is a potential performance-enhancing opportunity with carbohydrates front and centre.
The Bottom Line: Listen to Your Body
In summary, personal choice is the most significant determining factor in the timing of food consumption at mealtime. For instance, if you find that you feel lethargic after consumption before engaging in exercise, try doing a small snack or training on an empty stomach. Alternatively, if you feel weak or fatigued unless you consume before exercise, then you may need to eat beforehand.
Takeaway: The Right Meal Timing Depends on You
However, according to experts, prep and post-workout nutrition can be essential. The best way boils down to your fitness goals, health conditions, and how your body responds to the consumption of food. Whether you choose to eat before a workout or after it, the bottom line is to fuel properly to maximize both performance and recovery.
Video
Pre-Workout Nutrition: Fueling for Energy
Experts in health world say that the right amount of energy is reached if a good, balanced meal is taken 2 to 4 hours before the exercise. The meal has to be a combination of carbohydrates, high-quality proteins, and healthy fats; like chicken and brown rice, for instance, and avocado. This allows the body to digest it and prevent stomach discomfort from arising in the course of the exercises.
A quick snack option can include banana or a protein bar.
Eating After Exercise: Essential for Recovery
Indeed, post-workout meals are very important for muscle recovery. According to the International Society of Sports Nutrition, 20 to 40 grams of protein have to be ingested within the first two hours from the completion of the workout to maintain the growth of muscles. And these can be achieved by a chicken breast or three scrambled eggs.
If you exercise on an empty stomach, then it becomes even more critical that you "refuel" quickly. Scientists have discovered that consuming protein and carbs following a fasted workout can counteract muscle breakdown and replete glycogen stores that the body depletes during exercise.
Personal goals and health conditions matter
Your meal timing can also be dependent on your respective sports-related goals or health conditions. The Type 2 diabetic will often want to eat before exercise in order to help control blood sugar levels, but Type 1 diabetics are usually advised to fast before a workout of medium or high intensities, depending upon the blood glucose.
The key to spreading out your intake of proteins, particularly if you want to lose weight or build muscle, is to do it throughout the day. If you are more concerned with endurance and you are going to be doing some long-duration exercise, pre-exercise carb loading will help keep performance levels up beforehand.
Fasting vs. workout: What’s best for fat loss?Some studies suggest exercising when you're fasting will boost fat burning, yet this doesn't necessarily translate to more fat loss. For one, exercise performed in the fasted state burns fuel from fat stores, but studies show no difference in fat loss when comparing workouts that occur with or without eating beforehand. Many studies indicate that for short-duration exercise, performance does not differ significantly whether performing exercise when in a fasted or fed state.
For endurance athletes, however, this is a potential performance-enhancing opportunity with carbohydrates front and centre.
The Bottom Line: Listen to Your Body
In summary, personal choice is the most significant determining factor in the timing of food consumption at mealtime. For instance, if you find that you feel lethargic after consumption before engaging in exercise, try doing a small snack or training on an empty stomach. Alternatively, if you feel weak or fatigued unless you consume before exercise, then you may need to eat beforehand.
Takeaway: The Right Meal Timing Depends on You
However, according to experts, prep and post-workout nutrition can be essential. The best way boils down to your fitness goals, health conditions, and how your body responds to the consumption of food. Whether you choose to eat before a workout or after it, the bottom line is to fuel properly to maximize both performance and recovery.
Video
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