Pre/Post Workout Meals
By: Justin Levine, Fitness Specialist
“Fail to plan, plan to fail.”
Pre-Workout
In order to top of your glycogen tank for your workout, you need to start thinking
about what to eat 1 hour before your workout. You do not want to show up to a
workout without any food in your system. If you are on empty, you will not
perform at a high level and your body will crash. Before you train you need
between 120 – 250 calories. Those calories need a 3 to 1 ratio of carbohydrates
to protein. Choosing food depends on how long you have till your workout. You
do not want to eat heavy food 15 minutes before a workout. Here are some good
choices for you to choose:
Handful of trail mix with piece of fruit
1 scoop whey protein with 3-6 ounces of juice or Gatorade
½ peanut butter/jelly sandwich
½ turkey sandwich
Cliff bar
½ apple and 1 tablespoon of natural peanut butter
Post-Workout
Eating within 20-30 minutes after your workout might be the most important meal
for individuals that consistently workout. Nutrient timing is vital when it comes
to getting results in a fitness program. This 20-30 minute window after you
workout is when your body is in an anabolic (muscle building) state. Your body
wants to rebuild and replenish what it lost during the workout. If you wait longer
than 45 minutes, it will be too late and you will instead rip away lean muscle and
store body fat. A post-workout snack is mandatory if you want to elevate your
results with your fitness program. Here are some good choices for you to choose
right after your workout:
8 ounces of low fat chocolate milk
Protein drink and a piece of fruit
Examples: Kirkland’s premade protein drink (Costco), light muscle milk,
regular muscle milk, myoplex post workout drink, etc.
1 handful of trail mix and piece of fruit
½ turkey sandwich
1 yogurt and a piece of fruit