What to Eat Pre & Post Workout
As some of you know, I recently began teaching classes at the popular fitness studio in my area, Sweat Garage.
Sweat Garage is a circuit-style cardio and strength training class incorporating treadmill intervals, weights, plyometrics, jump roping, body weight exercises, core building and much more.
In addition to Saturdays at 4 p.m., I also teach the 8:15 p.m. class on Monday and Wednesday – meaning most people are coming straight from work to workout.
One evening, some clients asked me what they should be eating pre and post workout, in order to have enough energy to make it through the strenuous hour-long class. They also wanted to know what they should eat when they got home.
They’d heard you were supposed to eat a certain amount of protein after a workout to rebuild muscle, but they had also heard that eating late at night will make you gain weight. Ah, the dilemma.
I did a little myth-busting, and found some answers.
Pre-workout your body needs carbs.
Carbohydrates are your body’s preferred source of energy. Anyone who tells you differently has never taken a basic science class. That means your body prefers to use them, in the form of glucose, to fuel workouts.
Protein on the other hand is the building block of life. It not only builds muscle tissue, but it also helps your body carry out most of its basic functions by way of enzymes, hormones and neurotransmitters.
So it follows that your body needs carbohydrates pre-workout. It’s like putting gas in your car. You should aim for about 1 to 4.5 grams per kilogram of body weight, 1 to 4 hours prior. So, a 130 lb gal may want to consume a 120 calorie banana about 1-2 hours before her workout.
It will vary by individual, and you can figure out what works best for you. The important thing is to give your body time to fully digest the food before the exercise or you’re going to be in trouble. Hello, side cramp.
Ideally, I like to eat a full, carb-heavy breakfast 2 hours prior to my workouts.
This is not feasible when I workout first in the morning though.
But I know from experience that I’m much more efficient when I get a few carbs in pre-burn than when I go at it on an empty stomach, so I eat a little snack when I’m going to exercise in the early am. You can see in my meal breakdown below what I choose to fuel up on before exercise.
Post-workout you should be eating protein and carbohydrates.
After exercise, you should drink a protein shake, right?
Well, maybe.
It turns out, your body actually prefers protein and carbs after a workout. Eating carbohydrates with protein will ensure the protein is spared for muscle building, while the carbs are used to replace your energy stores.
Aim to get in a balance of the two within 30-90 minutes of exercise to replace glycogen stores, shorten recovery time and maximize muscle repair.
I usually have my standard breakfast after my workout: a balance of carbs, protein and fat. If you’re not going to eat a full meal though I’d recommend an equally balanced snack of half protein, half carbs in the range of 150-250 calories.
Some ideas: greek yogurt with fruit, a smoothie made with bananas and vegan protein powder or a fried egg and a piece of whole-grain toast.
So what should you do if, like my clients in the 8:15 class, you’re not done with your workout until late in the evening?
Eating past 7 p.m. — or 5, 6, or 8 for that matter — will not make you gain weight.
Weight gain is caused by a positive calorie balance, in other words, eating more calories than your body needs. If you’re eating the right amount of calories to fuel your body (or less) then you don’t have to worry about when you eat them.
That biological clock of yours is metaphorical, and even so, it doesn’t apply to diet. Your body does not have a timer that goes off in the evening telling it to store everything you consume as fat.
It stores all nutrients as fat (all including protein) when you eat in excess. It doesn’t care what those nutrients are made of – grapes or Big Macs. If you have too much, it’s getting stored as fat.
So, if you need to eat dinner or a post-workout snack late at night, go ahead and do it. Just make sure it fits in to your normal caloric intake. If you don’t know how many calories you expend on a daily basis, you can get a rough estimate using calculators like this one.
To give you an idea of how I fuel my workouts, here’s a roundup of my eats on Monday. I’ll preface this by saying that I don’t think my way is the best or only way, but it works for me.
6:15 a.m. Pre-Workout:
Half of a Banana & a Cup of Coffee.
I drink a few sips of the coffee on the way to the gym to give me a little jolt of energy and I finish it afterwards with my breakfast. The 50 cals of banana 30 minutes prior to my workout are just the right amount of carbs to get me through my intense cardio and strength training.
9:00 a.m. Breakfast:
Six Egg White & Veggie Omelet (squash, peppers, mushrooms and spinach) with an Ezekiel Sprouted English Muffin and 1 T. of Almond Butter.
Many people ask why I don’t eat yolks with breakfast. The answer is: I prefer to get my healthy fat with breakfast from my nut butter (I’m addicted) and because I like to eat a large portion of eggs to fill me up. If I had six yolks with this I would be eating in excess – which as we discussed prior, is not good.
11:00 a.m. Snack:
Greek Yogurt and fresh Pineapple.
This makes an awesome post-workout snack as well!
1:30 p.m. Lunch:
Spaghetti Squash Spaghetti with Ground Turkey.
3:30 p.m. Snack #2:
Leftover Homemade Whole-Wheat Pineapple & Turkey Bacon Pizza aka Heaven.
7 p.m. Dinner:
Chicken, Asparagus and Cherry Tomato Stir-Fry topped with fresh Parmesan.
9 p.m. Dessert:
Banana-Mango Faux-Yo
So, like I said above, this is just my way of doing things. My goal is lean body mass and overall health.
Bodybuilders and figure competitors on the other hand, will avoid carbs for a couple of weeks prior to their shows. After though, most go back to a balanced diet. The lean body mass required for competition is generally unhealthy and not sustainable. Additionally, as discussed before, carbs are required for optimum muscle gain.
***If you’re in the L.A. area, please join me for a class at Sweat Garage. They have a special going right now – a full week of unlimited classes for $15.
What are you waiting for? Come tonight!!
Weigh In: What do you eat pre and post workout? Do you have a cut-off time for the kitchen?
This post is linked to What I Ate Wednesday & Real Food Wednesday.
Ashley @ A Lady Goes West says:
Hi Whitney, Great tips. I like to follow up all of my workouts with a protein shake immediately and aim to get a full meal in about an hour later. And I ALWAYS eat a snack about an hour before my workouts consisting of carbs and protein. I also think hydration plays a big role in your energy for workouts too. Now tell me more about this faux-yo you’ve shown above?? Yummy!
Whitney English says:
For sure – I might as well have a water bottle holster for how much I’m chugging H20 haha.
Faux-Yo is my JAM. My post “Fun With Food Processors” shows you how to make banana froyo – but be warned, the photos are horrendous: http://liveanddiet.com/2011/03/fun-with-food-processors-part-1-froyo-2.html
I follow that process and then add in frozen mangos and/or whatever else I’m craving (coconut shreds, peanut butter, etc). xo
Ashley says:
a) your food looks great please teach me
b) I had no idea you were teaching now Ive been a little absent from blog city but I will definitely try to come to a class soon!
Whitney English says:
Welcome back to the blogosphere! I would love to see you in class. Please come! xo
Lauren @ The Bikini Experiment says:
Hi Whitney!
I probably have small snack shortly before my workouts and then I have a protein shake afterwards. I like a full meal about an hour later. This is ideal, but of course does not always play out this way. Your classes sound cool.
I have a Contigo too by the way…they are the best!
Whitney English says:
Thanks girl! And yes, I LOVE my Contigo!
Ellen says:
I don’t have a set regimen for eating in regards to working out. I will say that I’ve always eaten dinner as my largest meal and always need a bedtime snack and/or dessert (nightly dark chocolate!) in order to sleep and it has never been a habit that affects my weight…
GiselleR @ Diary of an ExSloth says:
Awesome tips!
1. I wish I could come to one of your classes. Sounds intense but fun
2. Thank you for busting the ‘eating after dark’ myth. Seriously, it’s one of my pet peeves.
3. That pineapple/turkey bacon combo sounds so awesomely crazy I must try it!
4. Faux-yo is a great name haha
Whitney English says:
Thanks girl! Glad to know I wasn’t the only one peeved by that myth!
Deborah @ Confessions of a Mother Runner says:
I like the eggs and toast for breakfast too. I have to eat before working out. Wish I could take your class looks like a blast. I don’t think I have that time free when I am out in a few weeks. Bummer
Dale Janee says:
I’ve always heard so many different things what to eat before and after working out and I’m glad to hear that carbs are okay! We also eat dinner around 8 so I’m happy to hear that’s okay too. :))
xoDale
Jezz Dallas says:
Wow, you’re teaching classes? That is awesome! As for the food, I usually like to keep it carb heavy on heavy weight days and definitely protein heavy post workout. A protein shake a day is a must for me….
Bethann Wagner says:
Good to know we need protein AND carbs post-workout. Thanks for sharing these tips and I’m totally looking forward to my next trip to LA so I can try to squeeze in one of your classes! xoxo, BA
Whitney English says:
Yes!!! Hopefully you have a reason soon :)
Giselle says:
Great tips! I’ve read a lot about how you should rely on healthy fats and proteins to fuel your workout then refuel with carbs. I find that I perform pretty good with that combo but definitely know it’s not for everyone. I tend to eat a hard boiled egg with some macadamia nuts or my new favorite, scotch egg before a workout then a heartier meal with sweet potatoes and protein after. I actually just posted about fueling my half marathon training today :-)
Arman @ thebigmansworld says:
I think attending you class is legit going to happen ;)
Thanks for breaking it down and correlating it to an example (your day of eating)- I work out first thing and can never usually stomach anything- but before bed I always have a pretty heavy snack which tends to hold me over in the morning. It’d be interesting to see what would happen if I altered my workouts and did them later in the day!
Whitney English says:
Yes, please make it happen! Looking forward to your visit. xo
Khushboo says:
Great tips, Whitney! My pre-workout intake depends on the day- on days I am working out as soon as I wake up, I tend to rely on 1/2 a banana which sits well in my stomach while also providing me with a burst of energy. On days I am working out later in the morning, I go with my usual breakfast of overnight oats. Post-workout is almost always egg whites (or a protein shake) with a small serving of whole grains on the side. As much as I love yolks, I gotta say- egg whites taste pretty stellar on their own too!
Whitney English says:
Amen sista :)
Camille says:
I feel at my best when I work out on a very lightly-fueled stomach, which is perfect because I also prefer to workout first thing in the morning. My day usually starts with a few sips of coffee and maybe some dried fruit on the way to the gym, and my post workout meal is usually greek yogurt with some chia seeds. It’s carb-y, protein, omega 3 goodness :)
I’ve recently read tips from David Kirsch (Heidi Klum’s trainer) and Maria Menounos (her Everygirl’s Guide book) that eating late can cause restless sleep as your body tries to digest, so while I’m not perfect, I try to keep that in mind when choosing late night snacks.
Whitney English says:
Hmmm, that seems to make sense. I guess if you’re a light-sleeper that may be a valid reason to avoid late-night snacks! I eat my faux-yo and pass right out though, haha.
Julie says:
If I need to eat immediately before working out because I’m hungry, I’ll also have half a banana to hold me over. Otherwise, I usually work out in the morning (no food) or after work, right before dinner. I can’t eat on a semi-full stomach.
I’ll have to stop by Sweat Garage when I’m in the area!
Whitney English says:
Yes, please do!
Charlotte @ Commitness to Fitness says:
Ohh its like you read my mind! Ive been wondering about pre/post workout food lately– I think i focus too much on protein, if im being honest. I also try to cut off the kitchen by 8, but it depends on the day and whether im going out to dinner. I normally eat a lot in the morning/ early afternoon so im not hungry at night. (however, if thats not the case, i want ALL the food at night :) )
Whitney English says:
I know the feeling – late night hungry hits me hard too!
Charlsie N says:
Just wondering what your suggestion would be since I get up let my dog out then head down to the basement to workout most mornings. There’s only about 15 minutes between out of bed and the basement. Do you suggest eating something or just wait until I come back up to eat breakfast?
Whitney English says:
Hi Charlsie! If getting up and getting straight into your workout is working for you, then I’d say to stick with that. Everyone’s body is different. If you have the time, you could try eating a small snack (like a banana) right upon waking, then wait a half an hour and see if you have more energy. It’s all about trying things out to see what works best. Nothing “bad” will happen if you don’t eat first. Hope that helps!
Angela says:
how do you cook your egg whites? mine always turn out so gummy-ish
Whitney @ To Live & Diet in L.A. says:
I just scramble them with a spray of EVOO or Coconut Oil. If you overcook them, they can turn out gummy – so I always turn off the heat right as they’re finishing cooking. Adding veggies also helps keep them moist and fluffy due to the water content. Hope that helps! xo
Sherri says:
Hi Whitney,
Excellent post! My way of eating is very similar to yours. I usually have to eat every three hours while I’m awake, or I feel like I’m starving to death. (5-6 small meals per day) I usually do a good mix of protein and carbs before a work out and afterwards. I don’t have a cutoff time for eating. That chicken, asparagus, and cherry tomato stir-fry picture is making me hungry right now! :)
Whitney English says:
Yes those three-hour hangry pains are like clockwork!
Skyler Greene says:
What an awesome, informative article!
Nice to know what the body actually needs before and after working out!
Thanks
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