Monica Olejarczyk, Georgia State Nutrition Graduate Student
So you've finished one of those killer workouts and you can tell that you will be extremely sore tomorrow. What should you consume post-workout to not only help with soreness but also maximize new muscle tissue development? Here are some recommendations from the American Dietetic Association's Sports, Cardiovascular, and Wellness Nutrition (SCAN) division:
Eat or drink a snack or meal 15-60 minutes after exercising.
Make sure and incorporate protein in your snack. You'll need it to repair damaged muscle tissue and develop new muscle tissue.
Contrary to popular belief, there is not a lot of strong evidence in support of taking in more than the recommended 0.8 grams per kilogram of body weight of protein for better workout results. Therefore, you should include the protein consumed in your post-workout snack or meal as part of your total recommended intake of protein every day.
If you are trying to build muscle mass or put on weight, SCAN recommends consuming 10-20 grams of protein in a carbohydrate-rich snack before and immediately after your workout.
Not very hungry? Choose a liquid food such as sports drink to replenish fluids, carbohydrates, and electrolytes lost through sweat and a sports bar with protein and carbohydrates. A yogurt smoothie with protein and frozen berries is another option.
More and more, research is suggesting that fat-free chocolate milk is a great recovery drink. It encourages muscle building and decreases muscle breakdown.
Other Post-Workout Snacks/Meals:
Graham crackers with peanut butter, fat-free chocolate milk, and a banana
Whole wheat pita with turkey & vegetables, pretzels, and milk
Rice bowl with beans, cheese, salsa, avocado and whole grain tortilla chips
Stir fry made with brown rice, lean meat, broccoli, bell peppers, and carrots
What should I be eating and drinking before exercising?
Monica Olejarczyk, Georgia State Nutrition Graduate Student
Pick up any fitness magazine, scan it, and I bet you'll find all kinds of suggestions for what to eat, what not to eat, how much to eat, and if you should eat at all before exercising. It gets confusing!! I did a bit of digging and found evidence-based recommendations for what you should be eating before your workout, confirmed by the American Dietetic Association (ADA) and the American College of Sports Medicine. Here are the key points:
In order to maintain blood glucose concentrations during exercise, maximize your exercise performance, and decrease your recovery time post-workout, you must consume the correct types and amounts of food and fluids before, after, and during your workout.
Not eating enough calories prior to exercise relative to how many calories you burn during exercise will decrease your exercise performance and will be counterproductive to your workout. Your body will use fat and lean tissue for energy, eventually decreasing your strength and endurance. Moreover, low caloric intake over time will decrease your resting metabolic rate.
Dehydration will decrease your exercise performance. The ADA recommends that you drink ~2-3 mL/lb body weight of water or a sports beverage at least 4 hours before exercising. So that means, if you weigh 150 lbs., you should drink 375 mL or .375 L of water at least 4 hours before exercising.
The best type of meal or snack to eat before exercising is one that provides sufficient fluid levels, is relatively low in fat and fiber (to ensure optimal digestion), is fairly carbohydrate-rich, has small amounts of protein, and is familiar to you. Trying new foods prior to a workout is discouraged.
You know your body better than anyone. Time your pre-exercise snack or meal so that you are neither hungry nor with a full stomach at the time of your workout. For most people, this is about 3-4 hours before working out.
Pre-exercise snack ideas 3-4 hours before exercise:
Toast with peanut butter and honey and a low-sugar instant breakfast drink
A fruit and yogurt smoothie with low-fat granola
Oatmeal with brown sugar, almonds, skim milk, and a banana
A turkey and Swiss cheese sandwich with a low-sugar sports drink
Pre-exercise snacks 30-60 minutes before exercise:
A sports drink or water
A piece of fruit
Sources:
American Dietetic Association. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. J Am Diet Assoc. 2009; 109: 509-527.
American Dietetic Association. Sports, Cardiovascular, and Wellness Nutrition: Eating Before Exercise. Nutrition Fact Sheet, 2009.
