By Nancy Alexander, PT, CSCS
Eating and exercise go together, they complement each other. What you eat before, during, and after your activity – whether it is a casual workout or a meaningful competition – can directly affect how you feel and your performance. It is important to consider what you eat and when you eat.
Make no mistake, this is not about weight loss strategies. This article is meant to provide evidence-based strategies to maximize your exercise and physical performance. Do not confuse the two. Your objective matters.
For ease of discussion, I’ve organized this information as it applies to eating before, during and after your activity. Here are three ways to help maximize your workout and exercise performance:
- Time your pre-activity meal
If you exercise in the morning, for example, try to eat a healthy breakfast at least one hour before your activity. Focus on eating carbohydrates for the most energy. This might include whole-grain cereals or bread, a banana, or yogurt with fruit.
When I teach my morning classes, I always eat 1-2 hours before class. If I don’t, I experience indigestion and occasionally some heartburn. My go-to breakfast is an English muffin with a little peanut butter and jelly. If I can’t do that and I need something in my stomach within one-hour of starting class, I will have a cup of yogurt with fruit. Literally, the timing of when I eat directly affects my choice of food (and how much).
Portion size matters. The last thing you want to do is exercise on a full stomach. As a result, watch your portion sizes relative to the timing of your exercise. Common guidance is to eat large meals at least 3-4 hours before your activity. Small meals or snacks can typically be eaten 1-3 hours before exercising.
Dr. Martha Gulati, a cardiologist at Cedars-Sinai in Los Angeles, specializes in helping her patients make lifestyle changes through diet and exercise. She says that for most people, having a balanced meal rich in carbohydrates and protein two to four hours before a workout will supply enough energy to last the length of your routine. This also allows ample time for digestion and can help reduce gastrointestinal discomfort like nausea, vomiting or acid reflux. (NYT)
2. Snack well during your activity (if necessary)
If your exercise lasts more than 60 minutes, you may benefit from a high-carbohydrate snack during your activity. Good choices include an energy bar, fruit such as a banana or apple, peanut butter, a whole-grain bagel or crackers, a low-fat granola bar, or yogurt.
At least once a week I play a round of golf of 18 holes in the morning. This lasts about four hours. On these days I always have my English muffin as noted above at least one hour before we start. Anything more is just too much in my stomach. In addition, I have a snack at the turn (this is when we move to the back nine holes). At this time I snack on apple wedges that I cut up the night before. The apple is easy on my stomach and I feel the energy burst quickly. Both of which are very important to me. I’ve tried peanut butter-filled pretzels and crackers before, but I tolerate and benefit from the apple more.
3. Eat after you exercise
Eat a meal that has both carbohydrates and protein within two hours of your workout. This helps your muscles recover and replaces glycogen stores. If your next meal is more than two hours away, try a light snack such as yogurt and fruit, a smoothie, a peanut butter sandwich, or turkey on whole grain bread. It is very important to fuel your body for optimal recovery after you exercise.
Another consideration surrounding exercise is proper hydration. Don’t forget to drink plenty of water to avoid dehydration before, during and after your activity. Water is generally best to replace lost fluids. However, if you sweat a lot and/or are exercising intensely for more than 60 minutes, try a sports drink. Sports drinks help keep your body’s electrolytes in balance and they can give you some energy due to having carbohydrates in them.
Experiment and learn what is best for you
Everyone is different. Don’t be afraid to try different strategies and see what works best for you. Know that the length and intensity of your exercise can help you decide when, what, and how often you should eat and drink. Let your experience guide you as to which pre-, mid-, and post-exercise foods work best for you.
This may seem obvious but try not to add new foods in your diet before an important activity, long bout of exercise, or an intense one. This is not the time to experiment. It’s best to know how your body responds to certain foods and use them to your advantage when it matters most.
If it is hard to track how different foods affect you, try keeping a journal about your experiences with certain foods for later reference. The last thing you need is to direct all of your attention to your food choices before a big event. Let your mind focus on the task at hand. If you have food allergies or other dietary restrictions or medical conditions such as diabetes, consult with your physician to create a plan that meets your needs.
Over time, you’ll figure out what your body needs. “There isn’t a perfect science,” Dr. Gulati said. Everyone has different needs, goals, diets and schedules, she added. “But if you’re patient, you’ll find a routine that works for you.”
Sources:
Is it Better to Eat Before a Workout or After? By Lisa McCarty, New York Times (NYT). October 8, 2024.
Mayo Clinic. By Mayo Clinic Staff.
Nancy – as always, such helpful information.
For the most part, I’ve actually been doing pretty much what you suggested so that makes me happy (eating light about an hour before our classes on Tuesdays and Fridays) and then grabbing a small dish of fruit and plain yogurt after we finish classes. The acid in the fruit and yogurt doesn’t seem to settle well while I’m exercising so I’ve been opting for toast and almond butter, or toast and avocado and hummus before class, and then have fruit and yogurt after class. Your article helped remind me because I sometimes forget what type of food to eat before and what type of food to eat after exercising. Thank you. Sheryl
You’re welcome Sheryl. You have tried different foods in combination with exercise and that is really the only way to know. Good for you for making sound and successful choices. Keep moving. Nancy