Choosing the right foods before and after a workout can actually make or break your new routine.  Food not only provides the needed fuel to support a workout routine, it also refuels muscles after the workout.  However, making healthy choices may be the challenge when it comes to juggling good nutrition with a busy schedule filled with work, workouts, family, and friends.

When designing a nutrition game plan that’s right for your workout routine, it’s important to time your eating to prevent yourself from getting too hungry.  Food eaten before a workout will help fuel muscles, settle your stomach and satisfy hunger, as well as prevent symptoms of low blood sugar including lightheadedness and fatigue.  A light snack provides some sugar in your bloodstream to fuel a cardiovascular or strength workout.  This helps you have a better workout and get better results.  If you prefer morning workouts, a light snack or small breakfast is recommended to support a longer cardiovascular or weight lifting session.  A healthy person has enough reserve energy upon waking to support about 90 minutes of light cardiovascular activity.  If you don’t eat before your workout, you may feel more tired as energy stores become depleted. 

For mid-day or late-day workouts, plan to have a light, carbohydrate-based snack, such as a bagel, banana, yogurt, granola bar, or a few low-fat crackers when it has been more than 3-4 hours since your last meal.  A general rule is to wait about 60 minutes before exercising after eating a snack, 2-3 hours after a small meal, and 3-4 hours after a large meal.

Keep the four food groups of Canada’s Food Guide in mind and plan meals carefully to include a variety of foods each day.  Include plenty of carbohydrate-rich foods throughout the day.  This will ensure that you are fueling muscles while also getting the different vitamins and minerals needed for good health.  Grain products, vegetables, and fruit offer plenty of carbohydrate-rich choices.  Your food choices may vary with the type of workout and time of day.  Experiment with a few different foods to find what you tolerate best before you workout.  Foods containing more protein and fat, such as eggs, cheese, French fries, hamburgers, or peanut butter, take longer to digest and may cause stomach discomfort.  Better pre-workout choices may prove to be carbohydrate foods that you eat regularly and digest easily. 

Recovery from exercise also requires the same careful selection of foods.  Include a bit of protein along with your carbohydrate foods to help stimulate recovery of muscle stores.  White or chocolate milk provides a convenient combination of carbohydrate and protein.

Aim to eat 3 balanced meals that include food choices from at least 3 of the 4 food groups with snacks in between every day.  Not only will you be fueling up for your workout, but also refueling for the next workout as well.  You’ll feel better and will be better prepared to reach your fitness goals.  

As published in the Windsor Star, October 2006.