While it’s good to maintain consistency with your workouts, you aren’t going to reach your goals if you are neglecting your food choices. There’s a saying that “abs are made in the kitchen,” and it’s true that your workout nutrition will play an important role in the overall results that you can achieve.

So, if you want to reach the fastest and most effective fitness goals, then make sure that you are proactively planning your workout nutrition. Both pre- and post-workout meals can optimize your performance and also help with recovery at the same time.

In this blog post, we are taking a closer look at the best practices for workout nutrition. Keep in mind that everyone is unique, which is why there isn’t a one-size-fits-all solution for every person. So, the best way to ensure that you are following the ideal nutrition recommendations is to talk to a health expert, such as a personal trainer or dietician.

Why Pre-Workout Nutrition Matters

Before you hit the gym, set aside a bit of time for a pre-workout meal. This food provides the energy you need to get through an intense exercise session. Plus, pre-workout nutrition can help by improving focus and preventing muscle breakdown.

It might be tempting to skip the meal before exercising. But if you are getting enough calories and nutrition, then it can lead to fatigue, decreased performance, and even muscle loss.

Most fitness experts recommend a pre-workout meal 2 – 3 hours before your workout. This timing will give you the fuel that is needed, but you won’t feel heavy with a full stomach while you are at the gym. If you need something right before your exercise session starts, then have a smaller snack 30 – 60 minutes in advance.

Plan your macronutrients as follows:

• Carbohydrates: Don’t assume that carbs are the enemy. The truth is that complex carbohydrates can help you stay full and also act as the primary source of energy you need for the workout. Choose healthy, complex carbohydrates such as whole grains, fruits, and vegetables. These foods will provide a sustained energy release.
• Protein: It’s no surprise that protein should be an important part of your workout nutrition. The amino acids in protein provide the building blocks your body needs to repair and grow muscles. Add a moderate amount of protein to your pre-workout meal.
• Fats: Healthy fats are important for maintaining long-term energy, and they also assist with nutrient absorption. Skip highly processed oils and choose healthier alternatives, such as nuts, seeds, and avocados.

Some people like to use pre-workout supplements or drinks. Because the ingredients in these products can vary, it’s best to talk to a trusted fitness expert for personalized recommendations.

Post-Workout Nutrition: Things to Keep in Mind

It’s likely that you are going to feel hungry after your workout is over. Resist the temptation to stop at the drive-thru on your way home! Instead, plan ahead so that you have the right post-work meal to replenish your glycogen stores, repair muscle tissue, and promote the muscle growth that you are trying to achieve.

Always fuel your body after a workout because if you delay eating, then it could increase muscle soreness and slow down your recovery. The ideal time to eat your post-workout meal is within 30 – 60 minutes after you are finished with your workout. If a full meal isn’t possible, then you can substitute it with a protein shake or a smaller snack to get you by until you can eat a proper meal.

As with pre-workout meal planning, aim to include carbs, protein, and fats in your post-workout nutrition. Carbohydrates help replenish the glycogen stores that were depleted while you were exercising. Choose sports drinks or fruits for fast absorption. Protein sources can include meat, nuts, or a protein shake. While fats are important for satiation and recovery, consume them moderately after your workout.

Don’t Forget About Hydration

The nutrition from pre- and post-workout meals is important, and you also need to be focusing on hydration. If you want to optimize your performance and recovery, then make sure that you are drinking enough. Many people are living in a state of chronic dehydration, which can lead to cramps, fatigue, and decreased performance.

Follow these hydration tips:

• Always have a water bottle on hand and drink from it before, during, and after your workout.
• Consider adding an electrolyte supplement in your water or drinking sports drinks instead of water.
• Stay hydrated throughout the day so you are ready to go when it’s time to workout.
• Choose water instead of high-calorie sodas, which can be problematic for your fitness diet.

Other Nutritional Considerations

Remember that each person is unique, which is why it’s essential to consider your circumstances when choosing the ideal ingredients and portion sizes for your meals. Individual factors that can influence the amount of food you need and the macronutrient profiles include age, gender, fitness goals, and activity levels.

A dietician or certified nutritionist is the best resource for your personalized guidance. Often, people will have a consultation to get their fitness nutrition plan, then they can maintain the same meals in the coming weeks and months.

FAQ

1. Should I work out on an empty stomach?

While some people like to do a fasting workout, it can lead to decreased performance and fatigue. Instead, the general recommendation is to eat a small snack before your workout, or a full meal 2 – 3 hours before the workout.

2. What is an alternative if I don’t have time to eat a meal before or after my workout?

If you don’t have time to sit down to eat a full pre- or post-workout meal, then consider supplementing with a protein shake, a protein bar, or a small snack. You need a quick source of nutrition without causing digestive discomfort.

Personalized Recommendations from the Fitness Experts

Do you need customized recommendations for your workout nutrition and fitness routines? Then, our team at Fitness Nation is here to assist. Contact us to learn more about our fitness facilities and services.