What you eat before, during and after a workout can really help you get the most out of your time spent in the gym or running along the trails! I figured since we are heading into fall marathon training season, now is as good time as any to share what I personally do for workout nutrition! The peeps over at Eat The Bear Fit wanted to hear about my nutrition and helped inspire this post! They also have a great resource page for pre-workout supplements and fitness. You can check it out here!
Pre Workout: I always try to eat a little something about an hour before I start a workout. I tell my clients to do the same because if you don’t have some carbohydrates in your system for energy there’s a good chance you will tire out easily or even get dizzy & pass out if you are doing strenuous exercises.
When I head out for a run, usually half a banana with a little peanut butter & coffee will do the trick. When I’m lifting or cross training I eat a clif bar. And usually coffee is had sometime before I start 😉
During Workout: If I have a running workout over 60 minutes I make sure to bring a Honey Stinger gel along for the run and will eat it slowly, starting at the 45 minute mark. If I’m strength training I won’t eat anything during, until after I finish (see Post Workout). I always drink water throughout the workout and if it’s really hot outside, or i know i’m in for a tough sweat sesh, I throw a Nuun tablet in my bottle for the added sodium & electrolytes!
Post Workout: To maximize muscle recovery it is important to eat or drink protein within 30 minutes post workout. Protein is essential for muscle building and repairing. When you workout you are creating micro tears in your muscles. The protein is needed after to repair muscles so you come out the other end gaining strength and lean muscle mass. Some days I use protein shakes and others I have nuts or greek yogurt. Honestly, it just depends whats on hand or if i’m home or at the gym. Either way, I ALWAYS make sure to have a post-workout snack of about 150-250 calories.
My current go-to has been watermelon & almonds.
Coconut water & watermelon…most refreshing post workout drink!
TJ’s brand hemp protein, is not my favorite–it doesn’t mix well and is gritty (even when blended). But I love the texture chia seeds bring to liquid. Chia seeds are a great way to add protein & omegas to your recovery 🙂
Now that I shared what I do, what are your go-to’s for pre, during & post workout?