What To Eat Before, During And After Workout

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What To Eat Before, During And After Workout

"What should I eat before, during and after I workout?"

We get these questions a lot! Whether you are hitting the gym, going for a run, or getting out on the trails, there are certain things you want to keep in mind when choosing the right snacks. Here’s the latest on how to fuel your body before, during and after your workout so you can improve your performance, maximize recovery - and feel better! (Plus….A great workout recipe below!)


FUEL THE MACHINE!


Skipping your pre- workout fuel is the equivalent of hitting the road with an empty gas tank. You may get off to a good start, but you’ll likely be running on fumes in no time. When you feed your body with the right nutrients before your workout, you’ll be able to lift more, run longer & faster, and speed up your gains. Plus you’ll feel so much better doing it!

 

SO, WHAT SHOULD YOU BE EATING PRE-WORKOUT?


Since our body’s preferred energy source is carbohydrates, your pre-workout fuel should be higher in carbohydrates and lower in protein and fat. Protein and fat are harder for our body to digest, and this uses up extra energy that we could be putting toward our workout. Aim to eat about an hour before your workout to give your body time to digest and absorb the nutrients.

Here are a few of our favorite plant-based options:

  • Green Smoothie

  • Muesli with coconut yogurt and a few berries

  • Banana, mango or grapes

  • 1-2 slices of whole grain/multigrain or sourdough toast with peanut butter and banana slices

  • Cooked sweet potato

  • Overnight oats made on almond or coconut milk

  • Salad with a sprinkle of nuts and seeds


SPORTS DRINKS OR WATER?


Plain water will usually do the trick during your workout. Experts recommend drinking between 3-8 oz of water every 15 minutes during a sweaty session. You can hold off on the sports drinks or supplements unless you’re exercising for 90 minutes or longer, or are exercising in extreme heat. Hydration supplements will help to replace carbohydrates and electrolytes on those very long and sweaty workouts - but are not necessary for the average gym goer.


WHAT TO EAT AFTER A CARDIO SESSION:

 

It is recommended that you eat your post-cardio snack or meal 30-60 minutes after finishing up, and it's important to include both carbs and protein. Try one of these snacks or meals after your next cardio workout to replenish your carbohydrate stores (glycogen) used and to help you recover faster:

Here are a few of our plant-based faves:

  • Smoothie with high quality protein powder

  • Slice of whole grain toast/crackers with natural peanut butter

  • Handful of nuts and fresh/dried fruit

  • Homemade energy balls

  • Tofu and vegetable ginger stir-fry with basmati rice

  • Lettuce wrap with hummus

  • Rolled oats or granola topped with yogurt, chia seeds, chopped nuts, and berries

  • Veggie burger with salad on a multi-grain bun

  • Sprouted grain toast and nut butter

  • Whole grain crackers & 2 Tbsp hummus or bean dip

  • Banana or apple slices and a handful of raw nuts or seeds

 

WHAT TO EAT AFTER WEIGHT TRAINING:

Once you finish that last rep, pat yourself on the back and then fuel up on the protein! Aim to eat within 30-60 minutes post workout to help your body recovery and to build those muscles you’ve been working so hard for. This meal should be approximately a 2:1 ratio of protein to carbohydrates.

Protein is crucial in building and maintaining muscle mass. Contrary to popular belief that "plant-based eaters don't get enough protein" - consuming enough protein to see results at the gym isn't difficult as long as you eat the right foods!

More on this topic here: How Much Protein Is Enough?

 

CRAVING SOMETHING ENERGIZING DURING YOUR WORKOUT?


Then grab one of these easy yummy Peanut Butter Energy Balls. These delicious bites are healthy, anti-inflammatory, gluten-free, dairy-free, simple to prepare, refined sugar free, high in fiber, high in protein and delicious!


PEANUT BUTTER ENERGY BALLS

1 cup oatmeal
2/4 cup unsweetened coconut
1/2 cup unsweetened peanut butter
1/2 cup ground flax
1/2 cup diced dates
1/3 cup honey
1 tsp. vanilla extract
1 tbsp. chia seeds

Combine all the ingredients. roll into balls and refrigerate until firm. Serve or freeze for up to 1 month.