The food we eat is fuel for our lives. From sleeping to exercising, the kinds of food we eat have a direct impact on how well we execute our daily activities. Yet, no event is more affected by food intake than working out. In fact, the types of foods you eat before a workout can make all of the difference in your endurance, stamina, and overall performance. While the foods you eat after a workout have a huge impact on how you recover, build muscle, or lose weight. For more information on the types of exercises to perform for each of those workout goals, search through various interesting articles for more guidance.
So what exactly should you eat to elevate your exercise? Here are the best and worst foods to eat before and after a workout.
Best Foods to Eat Before a Workout
Carbohydrates
Before a workout, it’s important to stock your body with as much energy as possible. In order to produce energy, your body prefers to use carbohydrates. However, there are two main types of carbohydrates: complex and simple. Complex carbohydrates are slightly more nutrient-dense than their simple carbohydrate counterparts. Additionally, complex carbohydrates contain more fiber, so your body takes longer to digest them. If you plan to eat a few hours before working out, then complex carbohydrates will prepare you best. However, if your workout is less than an hour away, then opt for simple carbohydrates.
Carbohydrates to eat before a workout:
- Oatmeal with fruit
- Whole-grain toast with butter, nut butter, or peanut butter
- Whole-grain rice with beans
Protein
If you’re preparing for a long workout that requires a great deal of endurance, then protein is certainly a requirement. Protein can help keep you full during an intense, cardio-based workout or aid in the development of muscle mass during weight-based training. In fact, without enough protein in your diet, your body will struggle to gain any muscle. Protein is one food type you won’t want to forget.
Protein to eat before a workout:
- Apples and peanut or nut butter
- Smoothie made with protein powder
- Turkey Sandwich
Supplements
Pre-workout supplements have become incredibly popular in the last few years and for good reason. These supplements can provide an extra boost in energy during a workout and help ease the recovery after. There are a large variety of supplements available, so choose the one that works best for your exercise needs.
Supplements to eat before a workout:
- Caffeine is like a cup of coffee or tea
- Beta-alanine
- Creatine
Worst Foods to Eat Before a Workout
Salt
The consumption of salt before a workout is a delicate balance. Salt in moderation can actually aid hydration and help your body absorb water. However, an excess or uptick of sodium from salty foods can quicken dehydration during a workout. Remember to keep a healthy amount of salt in your diet during the day, but avoid salty foods before a workout.
Salty foods to avoid before a workout:
- Potato chips
- Pretzels
- French fries
Bad Fats
Similar to salt, fat has a complicated place in your diet. Some fats, like monounsaturated and polyunsaturated fats, that are found in nuts, fish, and avocados are actually quite healthy for you in moderation. Yet, saturated and trans fatty acid fats can have serious impacts on your long-term health and leave you feeling sluggish, tired, and in no mood to exercise.
Bad fat foods to avoid before a workout:
- Fried foods, like french fries or chicken tenders
- Red meat, like hamburgers or steak
Refined Sugar
Sugary foods are certainly delicious, but won’t do much for your body after a workout. Although fruit contains natural sugar that’s fine to consume, processed or refined sugar poses a real threat to your workout. Refined sugar is a chemically produced sugar that’s found in a lot of processed foods like soda pop or candy. These types of foods don’t contain any nutritional benefits and will leave you feeling lethargic during a workout.
Refined sugary foods to avoid before a workout:
- Desserts, like ice cream or cookies
- Sugary drinks, like soda pop
- Candy
Best Foods to Eat After a Workout
Protein
Protein is a key ingredient in helping your body build muscle mass. No matter what exercises you perform, if you’re looking to build muscle after your workout then you’ll need protein. You should aim to eat at least 20-30 grams of protein after a workout for the best results.
Protein to eat after a workout:
- Chicken breast with rice
- Lentil soup
- Eggs
Healthy Fats
Fat is often considered to be a poor food to have after a workout because fats slow down the absorption of the rest of the meal. However, in small amounts, healthy fats are completely fine. Plus, healthy fats contain tons of other nutrients and add an extra feeling of satisfaction to a meal.
Healthy fats to eat after a workout:
- Avocados
- Nuts
- Fatty fish like salmon
Complex Carbohydrates
Simple carbohydrates can be great right before a workout, but they won’t do much right after one. For recovery after a workout, you’ll want to stick with complex carbohydrates. This type of carbohydrate will still replenish the energy you used but in a steady, stable way.
Complex carbohydrates to eat after a workout:
- Whole-grain cereals
- Peanut butter and jelly sandwich on whole-grain bread
Worst Foods to Eat After a Workout
Salty foods
If you’re craving a salty snack after a workout, you’re more likely to be dehydrated than hungry. To some degree, salt can help with water absorption, but after a workout, salty foods are more of a hindrance. Consuming additional levels of salt after a workout can leave the body even more dehydrated and make recovery extremely difficult.
Salty foods to avoid after a workout:
- Cheese
- Potato chips or pretzels
- Cold cuts and other cured meats
Caffeine
Although caffeine can help boost your energy before a workout, it should be avoided after a workout. First, caffeine acts as a diuretic, making it harder for your body to absorb and hold onto water. Also, as a stimulant, caffeine will keep your body on full alert and hinder post-workout recuperation.
Sugar
Refined, sugary foods have little nutritional benefit either before or after a workout. If you are craving a sweet treat after your workout, try eating some fresh fruit. Surprisingly, fruit does contain sugar, but this sugar is natural and can be enjoyed as part of a healthy diet and a post-workout snack.
Refined sugary foods to avoid after a workout:
- Desserts, like pastries or cake
- Sugary drinks, including most sports drinks
- Candy
Knowing the types of food to eat before and after a workout can completely change the effects of your workout. With this guide, you’ll be prepared to conquer any exercise goal you may have.
