What to Eat Before and After a Workout

We all know that what we put into our body acts as fuel for us to function normally throughout our day to day activities and to help us work that extra bit harder when we take part in exercise, but it is not uncommon for people to ask specifically what to eat before a workout and also what to eat after a workout. This page will provide you with a free guide to eating before and after working out and clarify whether it is better to eat before or after exercise. If you look after your body then your body will look after you so knowing what to put into it and when is vital information to anybody who wants to be fit and healthy. We also have a section on what to eat before running as this is a popular pass time for people all over the world today.

In basic terms eating before exercise is to fuel the body so that it has the energy to carry it out and eating after exercise is refueling the body and helping it to recover from the exercise, much like a car on a long journey it has to have petrol in else it will break down and once the journey is over the car has to be refueled before it is used for any further journeys.

When you are thinking about foods to fuel exercise then there are two things that you need to bear in mind and these are firstly, what foods are going to be best to be eating before working out or eating after working out and secondly, when it is best to eat them. For example, if you are an early bird that likes to get up at the crack of dawn with exercise being the first thing on your agenda then there will not have been sufficient time to eat and digest a big breakfast as you are literally up and on the move so there is just enough time to grab something light before exercise. Alternatively, if you are somebody who likes to work out during the day or later on in the evening then you will have had plenty of time to eat and digest more food before a workout. The latter broadens your horizons as to what to eat before a workout where as it may decrease them for what to eat after a workout because there may not be much of the day left once you have finished, the reverse principle applies to the early bird. All you need to remember is the closer to exercise that you are the less you should eat due to the time it takes to digest foods, this process is not instant.

The closer to the time of your exercise the more you want to think about eating foods with carbohydrates in as opposed to those that contain protein and fat. The reason for this is that carbohydrates are digested in the small intestines whereby protein and fats are broken down in your stomach which can lead to severe indigestion and cramps when you are exercising with a stomach full of foods high in protein or fat.

We are now going to cover a list of foods and snacks to show you what to eat before a workout and also what to eat after a workout

What to eat before a workout

We are first going to cover what to eat before a workout and this will be split into two sections, the first for people that want to eat not long before working out and then secondly, those that leave ample time between eating before working out.

If you are an early bird or somebody who wants to know what to eat before a workout and you are planning on there being little time between eating and exercising (1-2.5 hours) then the following list is applicable:

Fresh fruit:

Apples
Watermelon (high water content will aid your body's hydration)
Oranges
Bananas (you will always see tennis players eating a banana at the change of ends throughout a match as this is an immediate source of energy)
Apricots
Kiwis
Blueberries
Grapefruit

Fructose which is sugar in fruits is great immediate energy for a workout. Fruit is arguably the best thing to be eating before exercise.

Other Pre Workout Foods:

Energy bars - These contain carbs and protein to give you a pre-workout energy boost so are popular choice of what to eat before a workout.
Yogurt - Yogurt provides a load of vitamin B and this will help your body develop nutrients into energy. This energy is a great source of potassium which is an important mineral for energy and it can also provide power protein, it also has magnesium which will provide you with an energy burst. Of course non-fat yogurt is the best thing to have soon before exercise.
Pasta - When it comes to what to eat before a workout, pasta is good but this is pushing the high end of the scale for eating before a workout, ideally it should be eaten 2-3 hours prior to your workout and in small portions. Pasta provide complex carbohydrates that aid the increase of stored energy in your muscles(known as glycogen). In the event of glycogen levels running low the body will begin to rely on anaerobic metabolism energy and this makes the workout more challenging. Wholewheat pasta is a popular choice.
Sports drinks such as Lucozade or Gatorade.
Water - Being adequately hydrated can dramatically increase your energy levels and water also cools your body during exercise. It is not just about eating before working out, drinking is just as important as it keeps you hydrated.

Alternatively, if you are going to give yourself plenty of time between eating and working out then this is what to eat before a workout(2 hours and longer):

All of the above
Bread - Wholegrain breads are very good
Pasta - Eating pasta is better longer before a workout, in both hours and days because eating it regularly will maintain your body's glycogen stores. Foods such as bagels are better to eat sooner to exercise because they will top up your glycogen levels if need be. The other foods in this list are perhaps a little better for what you should beating before working out.
Bagels - Bagels such as flaxseed bagels are great to eat before working out as they contain complex carbohydrates. Complex carbohydrates are found in foods, which contain grains and vegetables. Both simple and complex carbs provide needed glucose, the complex carbohydrates provide several nutritional advantages, such as additional vitamins, minerals, and fiber needed for good health and performance while working out.
Potatoes - Potato starch is a very simple carbohydrate. It gets turned into blood glucose in one metabolic step and will give you an energy boost. Baked potatoes are commonly recommended but go very easy on the butter and cheese with these as they will do the opposite of what you require and make you feel lethargic.
Cereals/Oats - Oats are a great answer to the question 'what to eat before exercise?', the carbohydrates from the oats are released into your bloodstream gradually, keeping your energy levels constant during a workout. They also contain lots of B vitamins, which are energizing and help to convert carbs into energy.
Lean meat - Fresh or frozen lean cuts of meat without any skin or fat are best, beef, chicken, turkey and fish are all good examples of what to eat before exercise.

We hope that the above have helped you recognise what to eat before a workout and also when is best to eat these foods before you exercise. We will now continue to discuss what to eat before and after a workout by providing you with information on what to eat after working out.

What to eat after a workout

Now we are going to cover what to eat after a workout when you will be looking to replenish the energy that has been used. After a workout your muscles are crying out for nutrients and what you are eating after a work out is vital for aiding muscle growth and as we have already said, replenishing energy sources.

The most vital thing needed are amino acids which are what comprise proteins and they are important for muscle growth, hormone levels and much more in our bodies. The best way to top up your body's supple of these amino acids is to eat high protein foods a following your workout. For a comprehensive list of protein rich foods and all the information you need on protein please visit www.protein-rich-foods-list.com

The following high protein foods are what to eat after a workout:

Eggs
Meat - chicken, turkey, fish, meat
Shellfish * Vegetables
Pasta - Good to help replenish the glycogen levels
Seeds
Beans
Nuts
Fat-free milk

In order to sufficiently top up their protein levels and help to grow muscles quickly and more effectively many athletes, especially body builders will use protein powder.

It is also important when eating after working out to consume further carbohydrates as your store will have been decreased due to the exercise that has taken place. Your glycogen stores will have been depleted by the workout so sugar is also required.

The following shows foods with carbohydrates in for eating after exercise:

Fruits
Vegetables
Oatmeal
Brown rice
Grains
Lean meat - Chicken with no bone, fat or skin is highly recommended
Fish - Tuna is a very popular choice for athletes and body builders of what to eat after a workout, it is incredibly versatile in what it can be eaten with.

We all know that working hard builds up an appetite, so knowing what to eat after working out is very important. As we have mentioned above after a workout your muscles are craving nutrients and this is more so in the first hour after exercise and eating after working out is most effective within this period as muscles will absorb nutrients much more efficiently. Leave yourself time to recover but do not exceed the hour and do not go crazy and eat too much, most recommended is a light snack at this time before your next meal takes place.

Now that we have discussed what to eat before a workout and what to eat and after a workout we are now going to discuss whether it is better to eat before or after exercise.

Is it better to eat before or after exercise?

One of the most common questions related to food and exercise is 'is it better to eat before or after exercise?' and the answer will vary depending on who you speak to. Many people believe that it is better to eat after exercise and many believe it is more beneficial to eat before exercise, whereby lots of people also think that the best thing to do is strike a balance and eat both before and after exercise. We are going to explain the benefits of eating both before and after exercise and this will allow you to draw your own conclusion to the question 'is it better to eat before or after exercise?'.

In relation to eating before exercise what you are doing is providing your body with energy that is can use immediately. Eating before exercise is sensible as long as you eat the right things and in the right amounts, it is not logical to cram down a big meal before you work out thinking that you are going to be full of energy from all of the food, it won't happen and it will inhibit your performance.

Here are come pro's and con's of eating before exercise:

PRO - You can maintain your blood sugar at a safe level which if low during exercise can make you feel lightheaded and weak
CON - Eating too much too soon before exercise can cause cramping
PRO - Eating a high carb snack before a workout will provide you with energy for the workout, remember carbs are the main source of energy when you exercise
CON - If you eat the wrong foods before exercise they do not have time to digest
PRO - Food contains a certain amount of water which can help your hydration which is effected by exercise
PRO - If you eat the right foods before exercise you will get sufficient exercise to work out harder and for longer, therefore burning off more calories

As you can see when you are asking yourself 'is it best to eat before or after exercise?' there are many benefits to eating prior to a workout.

As far as eating after exercise goes your metabolic rate will have increased and therefore your body will process all of the fat and energy from the foods that consume straight away. This means that you will need to eat very soon after you finish your workout. Eating after working out is important because you are replacing the energy that has been used and restoring the protein that has been used, athletes and body builders will often ensure that they eat high protein foods or protein drinks, bars or supplements after the exercise. For more information on high protein foods please visit our dedicated website.

What to eat before running

Running is a popular pass time and sport for many people all over the world, if you are looking to get into exercise the usual first port of call is going for a jog as it is something that absolutely anyone can do, when they want, where they want and for as long as they want. If you are new to running and want to know what to eat before running then this section will be of use to you just as it will be for experienced runners who may just want to compare their eating habits.

As we have said above the amount of time there is before you begin your run will determine what to eat before running. Each person's body is different to the next and some people are able to run or exercise on an empty stomach and some can't. We don't recommend putting this to the test and trying to run without anything inside you so the following are what to eat before running, the key is keeping it simple:

Fruit - Better closer to the run itself
Bread - More effective if you eat this a few hours before your run
Cereals - Also better to eat with a few hours between that and your run

If you are planning on going for a long run first thing in the morning then you should think more about what to eat before running the night before. Having a big meal with pasta, lean meats, fish and potatoes is fine and when you wake up in the morning a quick snack with some fruit or yogurt before the run is ideally what to eat before running. A protein only meal before running is also something that athletes will commonly consume, you need to give it time to digest before your run though, a snack can be within an hour of a run but a meal needs to be an hour or several hours before. For more information on high protein foods click here, these will help you with planning what to eat before running.

We hope that this page has been useful in letting you know what to eat before a workout and what to eat after a workout as well as giving an insight into whether it is best to eat before or after exercise. There is plenty more to our site than eating before and after working out such as how to increase your metabolism, metabolism boosting foods and also on resting metabolic rate, please check these out.