In this month’s mini-series, we will bust some common nutritional myths with regards to exercise. Read on to learn more about when and what an appropriate workout snack may be, pre- and post-workout supplements, and how much to eat to fuel your workouts.
Should I Eat Before My Workout?
Many people feel as though they do not need a snack or meal before a workout. This could be true in some cases. Ask yourself the following questions:
Was your meal less than 1-2 hours ago?
– No, you do not need a snack.
Was your meal more than 2-3 hours ago?
– Yes, you do need a snack.
In order to avoid digestive upset during your workout, keep pre-workout snacks to low-fiber, low-fat options. Your snack should also contain moderate amounts of protein and simple carbohydrates.
Examples include:
- Dried fruit with mixed nuts
- Granola bar
- Greek yogurt with granola and berries
- Apple and peanut butter
- Oatmeal with peanut butter and fruit
Should I Eat After My Workout?
Another common myth is that you do not need to eat a snack after a workout. This is false. A small snack after a workout can benefit most people.
Consuming a small meal or snack after a workout will help replenish energy and speed recovery. Concentrate on foods that contain a mix of lean protein and complex carbohydrates.
Examples include:
- Pita with veggies and hummus
- Cottage cheese and fruit
- 1 slice whole wheat toast with peanut butter and sliced banana
- Veggie omelet with avocado and 1/2 cup roasted potatoes
- Turkey sandwich on whole wheat
For more pre- and post-workout snack suggestions, come see me for a FREE nutrition consultation! We’ll go over your current habits and see where improvements can be made!
Schedule a Nutrition Consultation
Written by Sarah Brunner, RDN, CD; Elite Sports Clubs Registered Dietitian
Sarah is certified in food allergies/intolerances and nutritional counseling, Academy of Nutrition and Dietetics; has a certificate in Dietetics from Mount Mary University; and a BA in Education and Mathematics from the University of Wisconsin – La Crosse.