Pre and post workout nutrition are important for several reasons, but I like to focus on the experience, because good training is hard enough without “bonking” (running out of fuel during a workout) or being unnecessarily sore for days (by generally not eating enough, especially post workout).
Your body is a temple. Fuel it well so that it can host some of the best meditations of your life (through exercise)!
Pre Workout
The number one thing you can do to fuel yourself before you workout is… eat regular balanced meals (that fit your long-term health goals) the majority of the time. This is so obvious, but the big picture trap is believing you can or need to supplement your way to your goals, including during exercise. Further, focusing too much on timing supplements and nutrients can feed into disordered eating and behavior, and increase your stress and anxiety (which inhibit performance and recovery).
If you eat regular balanced meals, you can just time your meals so that you eat 1-2 hours before you workout, and just start training without additional food.
That being said, life does often get in the way, especially if your workout time is inconsistent (e.g. switching between AM and PM), and you can do better than going in on an empty stomach. However, unless you are an endurance athlete or regularly going long on intense, metcon-style workouts (30+ minutes), or have a gauntlet of parts A-B-C-D to your training program… you have enough glycogen in your muscles and reserves in your fat storage to make it through a “normal” hour session without issue.
The best thing you can do if you’re in between meals or feeling hungry as you approach workout time is have a small amount (20-40 grams) of easily digestible carbs (low in fiber and chewing), preferably ~30 minutes out. Avoid foods high in fat or fiber, as they slow digestion and can cause “issues” (bathroom sprints are not your preferred warm-up).
For optimal results, supplementing an equal amount of lean protein is helpful (like lean deli meat or cut up chicken breast), but fulfilling that requirement is harder, so often the carbs are enough. Rx Bars are a good go-to here, though their ratio is 2C:1P. Close enough!
For precision, you can add a scoop of whey (20-25g protein) + water, almond milk or similar to have with your pre-workout carbs. If you are all about convenience, you can get a tub of dextrose off Amazon and mix an equal part into your protein shake for a one-and-done solution. But again, beware supplement-dependency.
Apple sauce packets are my go-to carb source! 1 or 2 of those should be plenty to give you some usable fuel for your hour session (100 kcal in 2 kirkland pouches). You can also have some low fiber fruit, like a cup of banana or strawberries, or some plain white rice if you have that pre-cooked. I like to make rice in bulk 1-2x/week for easy pairing with proteins at regular meals. 1 cup of rice will give you about 40 grams of carbs or 160 kcal, which is plenty to assist a moderate workout. Have with your protein if desired.
During Workout
Your focus should be on hydration. It’s hot in the bay area this week, and while training I will be keeping a full 32 oz bottle of ice water with an electrolyte tablet (e.g. Nuun) by my side to help keep the water in my body. Water alone is certainly enough, and what I do most of the time. But I’m kind of a hydration snob when it’s hot out, so I prefer to have some electrolytes to create an optimal experience.
If your workout is longer than 60 minutes or has many parts, adding some branch chain amino acids (BCAAs) to your water can help preserve muscle and with your peak strength or “spark” later on in a session. But ask yourself if your training really necessitates this, or you’re just supplementing for its own sake. I tried this for a few months a couple years ago when I was training more (regular 90+ minute lifting), and I think it helped slightly later on in the session, but was another chore to prep before getting started, and super sweet to the point that I became averse to it.
Post Workout
Post workout is largely about more of the same, though you can up the quantities and include some fat if you’d like, since there is not the indigestion while training concern. The issue at this point will sometimes be lack of appetite, so be deliberate about getting something in your system by making it an easy and palatable option. I do not recommend donuts, protein donuts, pizza, ice cream, or whatever your favorite treat might be that you might feel like you’ve “earned.” Exercise is not the punishment, and your food choices are not the crime or reward for “suffering.” If you see it that way, it’s time to change your framework! Your body is particularly ready to absorb nutrients post workout, so fuel and nurture yourself with real food, not junk.
2 scoops of protein is the rule of thumb here, providing ~50 grams of protein. Get some carbs to go with that from a more natural source if possible (rice, sweet potatoes, fruit, vegetables). I like to have my 2 scoops of whey with water and a piece of fruit + avocado while making dinner. This post workout snack is to get something recovery-oriented in your system, and to buy you time to get your next full meal, not a replacement for it.
One more time for the people in the back!: eat regular, balanced meals, and focus on hydration during workouts. In a pinch, have a small amount of easily digestible carbs before you exercise, and get your proteins and a full meal ASAP afterwards!
Coach Mauricio