Do you pay attention to what you eat before and after working out?
Because, spoiler alert: it does matter! Here are a few of our Nutrition Coach Allie’s favorite tips:
- Generally speaking, prioritize protein and carbs and minimize fat intake in the 1-2 hours before a workout. That’s because fat is super dense and slows down your digestion of other macronutrients, which you need for fuel or energy.
- When you do eat <60 minutes before a workout, make your carbs ones that are higher on the glycemic index (GI) – i.e., ones that are more easily digestible. These carbs give us a quick burst of energy, which helps us fuel up and recover quickly. Some ‘real food’ examples include fruit, oats, baked/mashed sweet potato, and rice. Green leafy vegetables, while AWESOME for our overall health and performance, are lower on the GI – so better to save that salad for some other time in the day, not right before a workout. 🙂
- Make sure you’re getting enough protein throughout the day to recover and build the muscle you’re working really hard for. It is helpful to consume protein 30-60 minutes after a workout, but just remember that the timing of our protein eating is way less important than getting enough overall. So if you’re not getting enough throughout the day (at least 0.7g per pound of lean body mass), downing that post-workout shake ain’t gonna cut it.
- One other thing to consider: omega-3s. They decrease inflammation from exercise and help improve recovery. You can find omega-3s in salmon (and other fatty, cold water fish), shellfish, flax seeds, chia seeds, and hemp seeds.