Bridge to Wellness

August: Pre- and post-workout snacks

by Sophia Speroff, MPH, RD

Even if you are trying to lose weight, give your body the energy it needs to do the task you want. Nutrient-dense meals provide sustained energy and improved mental performance while also aiding in weight management.

So, you may be asking — What should I eat before and after a workout? The answer is: It depends.

It’s best not to eat immediately before a workout because, while your muscles are trying to do work, your stomach is trying to simultaneously digest the food in your stomach. This may cause you to experience some GI discomfort while you exercise. Ideally, adequate fueling about 2 to 4 hours before exercise is the better route to improve your performance.

Pre-workout

Here are some suggestions for pre-workout fuel:

• A peanut butter and banana or apple
• Greek yogurt with berries
• Oatmeal with low-fat milk and fruit
• English muffin with peanut butter and banana
• Handful of nuts and raisins

Notice that each of these suggestions includes carbohydrates as well as some protein. Carbs immediately fuel the body. Protein should be consumed pre-workout as well, but not a significant amount, as protein does not serve an immediate need for the start of an activity. Protein is what rebuilds and repairs.

Post-Workout

Getting protein and carbs into your system is even more vital post workout. Your body uses its stored energy sources during a workout. To maximize muscle recovery, eat a snack that contains both carbohydrates and protein within 30 minutes of completing your exercise session, followed by a full meal within two hours.

• Eating foods high in protein after your workout (within 15-30 minutes) provides essential amino acids that build and repair muscles.
• It is important to replenish your carbs and fluids after your workout also. Rehydration will be more effective when sodium is included with the fluid and food. One strategy is to drink a post-workout smoothie. However, water may be all you need if intensity is low for less than one hour.

Consider a snack if your meal is more than two hours from the completion of your workout. Good post-workout food choices include:

• String cheese and pretzels
• Low-fat chocolate milk and almonds
• Fruit smoothie
• A bowl of chicken, brown rice, black beans, cheese, lettuce and salsa
• Grilled chicken with cottage cheese, baked sweet potato, and cooked greens

Sources:

• Timing Your Pre- and Post-Workout Nutrition (eatright.org)
• Eating and exercise: 5 tips to maximize your workouts (Mayo Clinic)
• Nutrition rules that will fuel your workout (Mayo Clinic)

This column is sponsored by the Stockbridge Area Wellness Coalition. Sophia Speroff is a Registered Dietitian (RD) of 10 years with her master’s in public health, currently working at St Joseph Mercy Hospital in Chelsea as a community RD. She has an athletic and competitive side, staying active training for triathlons and half marathons. In her free time, Sophia likes to hike, folk dance and garden.