The Best Foods to Fuel Your Workouts
Here are tips on how to nourish your body when you exercise.
When it comes to working out, what and when you eat can be as important to your performance as the activity itself. Eating the right foods at the right time before exercising can help fuel your workout, but you don’t always need the same thing.
"Nutrition and exercise are the foundation to a healthy lifestyle, and fueling the body before and after exercise supports performance and recovery,” says Abbey Lake RD, CNSC, Lead Clinical Dietitian with St. Joseph’s Medical Center. “Our best recommendation is to plan ahead. Prep and pack your pre-workout snack and post-workout snack in your gym bag along with filling a reusable water bottle to ensure you are set up for success. Don’t forget to have fun!"
Ask yourself these questions to decide what and when to eat:
What kind of activity are you doing?
You’ll need to fuel up more if you’re doing a long or strenuous workout than if you’re doing light and casual exercise. You’ll also need to drink more fluids before you start if you plan on working out intensely or if the weather is hot.
When are you working out?
Some people who work out in the morning like to do so on an empty stomach, but you’ll be better fueled if you eat a light meal or have a drink with some carbohydrates in it for energy. No matter what time of day it is, snacks can typically be eaten shortly before exercising, but they won’t give you much added energy if you eat them too close to when you start unless you’re working out for over an hour. Aim to eat light meals about 1 to 3 hours before you begin. Larger meals are best spaced out about 3 or 4 hours before a workout so they don’t drag you down.
What are the best foods to eat before a workout?
Consuming carbohydrate-rich foods or drinks before you exercise increases energy and may help you feel stronger. It’s best to choose meals and snacks that are high in complex carbs, moderate in protein and low in fat. Some good pre-workout foods include:
- Peanut butter and whole grain crackers
- A sandwich on whole grain bread with lean protein
- A piece of fruit and some nuts
- A fruit smoothie
- Greek yogurt with fruit and nuts
- Oatmeal with bananas and nuts
- A protein bar or shake
- A low-fat granola bar
- Eggs with whole grain toast and fruit
- Lean protein with rice and vegetables
- Whole grain cereal and milk
Is there anything else you should consume before a workout?
It’s important to be well-hydrated when you exercise. That includes drinking water or other fluids before, during and after your workout. Drink about 2 to 3 cups within a 2- to 3-hour timeframe before you work out. Then drink 1/2 to 1 cup of water every 20 minutes or so while exercising. After working out, drink another 2 to 3 cups to replace lost fluids. The actual amount you’ll need to drink will depend on your activity level and the weather. In addition to water, you may need a sports drink that contains electrolytes if you are working out intensely, for a long time or are exercising in the heat.
When and what should you eat after a workout?
It’s best to eat a meal that contains carbohydrates and protein within 30 – 45 minutes of working out, especially after strength training. Muscles metabolize nutrients more efficiently within that time frame and eating shortly after exercise helps muscles replace their glycogen stores and recover. If you can’t sit down to a full meal after exercising, at least eat a light snack to start refueling your body until you can eat more.
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Date Last Reviewed: July 15, 2024
Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor
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