When To Eat Before and After Workouts and Why

A common question that clients often ask is, “What should I eat before and after workouts, and when should I eat it?”. As with so many things in life, the answer is, “It depends!”. At a very basic level, the answer hinges upon whether the objective is to lose weight or build muscle.

“What should I eat before and after workouts, and when should I eat it?”

Regardless of what your goals are in the gym (losing weight versus gaining muscle), here are some basic rules of thumb. According to the National Institute of Health, you should aim to eat a mix of proteins and carbs. When working out, muscles run on glycogen (carbohydrates), leading to glycogen depletion. Some proteins in your muscles also get broken down and damaged during workouts, so eating plenty of protein is important. If you eat before working out (e.g., first thing in the morning), aim for an easily digestible carb and a small amount of protein around 30 to 60 minutes before exercising (for example toast with peanut butter or low-fat yogurt and a piece of fruit). After a workout, getting protein and carbs into your system is even more vital; carbs replenish glycogen, but more importantly, protein gives your body the amino acids it needs to repair and rebuild damaged proteins, as well as provide the building blocks to build more muscle. The International Society of Sports Nutrition recommends eating 3 grams of carbs for every gram of protein.

Where things get more complicated is when the goal of working out is to lose weight versus building muscle:

·       If you want to lose weight, a Belgian research study showed that eating 15-30 minutes after a workout leads to better weight loss than eating before a workout. Your body's ability to rebuild glycogen and protein is enhanced after you exercise, according to the Lehman College Department of Health Science. Although the timing does not need to be exact, experts agree that post-workout meals should be eaten within 60 minutes. Waiting as little as two hours after a workout to eat carbs may lead to as much as 50% lower rates of glycogen synthesis. Keep in mind that this doesn’t mean that you shouldn’t eat before working out as a lack of energy can lead to poor workout quality, and therefore fewer calories burned.

·       If you want to build muscle, eating right after exercise is not necessarily the best strategy, according to a study by Tipton and colleagues (2003). The study showed that the body's enhanced receptiveness to nutrients lasts at least 24 hours and that consuming protein immediately after a workout can hinder progress. Therefore, consuming your post-workout meal within 1-24 hours after exercise appears ideal, though eating sooner rather than later can be beneficial as it provides more time to consume more calories, and a calorie surplus is required for muscle gain.

So, when thinking about what to eat and when to eat it, think about what you’re trying to accomplish. If you’re in the Chicago area, Evolve Fitness Chicago personal trainers have extensive meal planning expertise, and can create detailed, and personalized dietary planning that support your fitness goals. Please contact us at info@evolvefitnesschicago.com or 773-697-7469 to see how we can help you!