Yesterday I personal trained a high-energy client who hit her wall early in the workout. The culprit of the unusual energy low? Not eating for over 6 hours before the workout. This morning I trained a new client who is an early morning exerciser that never eats before working out. These clients are not alone. Many people do not connect the importance of proper nutrition for best workout results.

The right workout nutrition is very important, but it doesn’t have to be complicated or difficult to fit in. With a little preparation and planning, optimum results can be yours. Just remember that eating and exercise go hand-in-hand. Timing and type of food are crucial. The BIG picture goals are to satisfy hunger, fuel workouts, and aid in recovery.

As with all performance goals and results, there are variables. Amounts of nutrition needed vary based on gender, body weight, intensity and length of workout. Whether you choose a meal or snack before and after exercise largely depends on where you’re at in your day. With the following guidelines, my desire is that you can customize a plan that works best for you.

The ideal pre-workout meal guidelines:

1. Easily digested carbohydrates.
2. Low fat foods for quicker digestion.
3. Neither starved nor stuffed.
4. Whole foods are always best.
5. For cardio workouts, 75-100% carbohydrates. Eat 30-60 minutes before cardio.
6. For strength training, 75% carbs, 25% protein. Eat 1-2 hours prior to strength training.
7. Proper hydration with water.

**A note for workouts that contain both strength and cardio. Carbs 30-60 min prior. Protein within 2 hours prior.

Pre-Workout Fuel Ideas

• Whole-grain cereal and milk (dairy/or non-dairy)
• Apple and low-fat string cheese
• Carrots n’ Hummus
• Maple-Pumpkin Yogurt: NF Greek yogurt, pumpkin puree, maple syrup
• Whole-grain Waffle with fruit
• Honeyed Yogurt: NF Greek yogurt, cinnamon, honey.
• Oatmeal with banana, apple or berries
• Organic unsweetened applesauce with cinnamon
• Banana and milk (dairy/or non-dairy)
• Chips n’ Salsa
• Super green smoothie with fruit & greens.
• Fruit smoothie
• Roasted sweet potatoes
• Star-buffs shake: blend 1 cup coffee, ice, 1 scoop chocolate whey protein
• Carrot and Raisin Salad: 1 cup shaved carrots with 2 tablespoons raisins and 1 tablespoon balsamic vinegar
• Rice con leche: ½ cup cooked rice, covered with ½ cup milk, a few raisins, and a dash of cinnamon
• Brown rice pasta
• Greek yogurt and fruit of choice

The ideal post-workout meal guidelines:

1. Quality protein (10-20 grams) within 15-30 minutes. More isn’t better.
2. Whole foods are best. But bars and shakes are a quick fix.
3. Strength: Protein and carbs repair muscles and replenish glycogen stores.
4. Cardio: replace glycogen and electrolytes lost during workout.
5. The longer we wait to eat something, the longer it takes to recover. The enzymes that help the body resynthesize muscle glycogen and build muscle are most active in that first 15 minutes after the workout. Realistically the goal is to eat within a 2 hour post-workout window.
6. Rehydrate with fluids. The average workout does NOT demand the extra calories and electrolytes in sports drinks. Not to mention artificial coloring and junky sweeteners. Coconut water is a great alternative to sports drinks, for electrolyte balance.

Post-Workout Recovery Meal Ideas to Restore Energy and Rebuild Muscle

• Protein pancakes: Lots of recipes out there for all diets. Google it.
• Super green smoothie with protein powder.
• Protein bar: Look for 10-20 grams of protein, less than 10 grams of sugar.
• Spinach and Feta Egg Scramble
• Protein Shake: One scoop protein powder, a banana with 8 ounces water
• Double G shake: More for body builders, 8-ounce greens drink (any superfood blend found at most health food stores) with 1 scoop of glutamine.
• Sandwich: chicken, turkey, egg or tuna on whole grain bread with veggies of choice.
• Chocolate milk: A study by the International Journal of Sport Nutrition and Exercise Metabolism found chocolate milk to be a good recovery aid for endurance activities.
• Cottage cheese + fruit or whole-grain cereal
• Bean burrito: corn tortilla filled with black beans, Greek yogurt and salsa
• Hummus and whole grain crackers.
• Hard boiled eggs with whole grain toast
• Stir-fried chicken and vegetables over brown rice or quinoa.
• Organic Edamame
• Nitrate free Turkey Roll-Ups: Sliced turkey rolled up and dipped in honey mustard.

Here is a printout that summarizes these guidelines: Essential Guide to Eating Before & After Exercise

Is it bad to exercise on an empty stomach, especially in the morning? Yes.

It’s a common practice for people to wake up early, skip breakfast, and jump right on the treadmill. But you’re not doing yourself any favors by going on empty. Training in a fasted state sets you up to lose the muscle you have worked so hard to create.

The benefits of eating before exercise —particularly carbs and protein—far outweigh any perceived benefits from fasting. Having these substances available as fuel will limit protein loss and thus maintain muscle mass, increase performance, and causes greater usage of fat post-workout.

Question: What are you favorite ways to fuel before & after exercise?

For additional support with nutrition or fitness results: Monica@Organized-Wellness.com  (call/text) 720-408-5520