We know diet plays a major role in enhancing our health and general fitness, but have you considered that your meal timings may also affect your performance and recovery? In this article, we explore the best time to eat before a workout as well as eating and exercise tips.
Firstly, consider your pre-workout meal. Providing your body with the right combination of nutrients before you exercise can be greatly beneficial. Here is a brief overview:
- Protein: is required for muscle growth and recovery due to its actions stimulating muscle protein synthesis.
- Carbohydrates: are needed to provide your body with glucose, the main energy source for your muscles during high-intensity or shorter-length workouts.
- Fat: is a longer-lasting source of fuel for long or moderate intensity exercise sessions.
Now, let’s get into some top tips regarding food and workouts
1. Let’s talk about breakfast
For those who exercise in the morning, allowing at least one hour before your workout is considered optimal to provide adequate fuel to the muscles going into a workout. Not consuming carbohydrates prior to a workout may make your blood sugar levels too low and may make you feel lightheaded. It may also hinder your progress in the gym. A light protein rich and carbohydrate rich meal is ideal at this point in the day.
2. Think about portion sizes
The general guidelines for meals of different sizes are as such:
- Large meals: Eat at least 3 hours before exercising
- Small meals and snacks: Eat about 1 to 2 hours before exercising
Also, be mindful that not eating a sufficient amount before your workout might not give you the energy you need.
3. Find the right snack
Small snacks can be beneficial during light exercise, or when exercising for long periods of time. They can be great for a quick energy boost. Most people have their own preferences for snacks. A light, carbohydrate based snack, such as a banana, energy bar or protein shake are great for this purpose.
4. Eating after exercise
Within the first 2 hours after your workout, ensure you have a meal that contains protein, carbohydrates and some healthy fats. This will help to build and restore muscle mass as well as replacing glycogen stores which act as a form of energy storage. If it is not possible to have a meal at this point, consider a snack within these first two hours.
5. Rehydrate
It is important to rehydrate after losing moisture through sweat. You will need to ensure you consume adequate fluids before, during and after exercise to help prevent dehydration.
Generally, it is recommended to drink:
- 700ml: 2-3 hours before your workout.
- 150ml: every 15 to 20 minutes during your workout. Please also take weather conditions and exercise types into account. For example, you may need to drink more if exercising outside in the heat.
- 500ml: After the workout.
Water is generally the best way to replace lost fluids. However, if you’re exercising for more than 60 minutes, an isotonic sports drink is recommended to help maintain your body’s electrolyte balance and replenish glucose levels.
The overview – Listen to your body:
There are many factors that can determine the types of meals and the meal timings you require for a good workout, and everyone is different.
So, to find the correct and unique solution for yourself, you may need to take a trial and error approach. Over time you will learn the patterns that are best for achieving your fitness goals so you can adjust your diet for optimal physical performance.
