By Michelle Carlson

Here are some messages you might have heard about what to eat before and after a workout:

• Eat oatmeal before you run.
• Run on an empty stomach.
• Never work out on an empty stomach.
• You need carbohydrates before a workout for energy.
• Drink a shake immediately following your workout.

Are you confused yet?

The information surrounding what to eat before and after a workout  is vast and can be quite consuming. Let’s face it; it can get to the point where you just say, “Forget it!” Have no fear, there are a few basic facts from nutrition science that will help you make the best choices for what to eat before and after a workout.

Your Body Type Matters

First and foremost, there is no one food (or combination of foods) that is perfect for everybody. This is why it is very important to know how your body reacts to food. The simplest way to do this is by keeping a food journal. You’ll track your food intake as well as how you feel after you eat and how quickly you get hungry again. Other important things to track are your energy levels surrounding each meal, any gastrointestinal issues (gas, bloating, etc.), as well as mood changes.

Your Workout Matters

Your body is a finely tuned machine… or at least that’s what we want it to be. The type of workout you do can be a factor in what to eat before and after a workout. Runners and weight lifters alike need carbohydrates for energy, but what is a good ratio? Well, that depends on several factors you must ask yourself:

• What type of workout are you doing?
• What is the duration of the workout? EG: a 5 mile run and a 15 mile run need different levels of fuel.
• What is your recovery like?
• What can you tolerate?

Knowing that a longer run will require more carbohydrates helps you to plan ahead. The same can be true for weight lifting. If you’re planning to lift moderate weight for 30 minutes in a circuit style pattern, your carbohydrate needs would be different than one planning to lift heavy for an hour or so. You also need to keep in mind your recovery.

Those who utilize carbohydrates for energy very efficiently usually exhibit a faster rate of recovery. Those who burn carbs slower tend to struggle with recovery. Pay attention to the rate at which you recover to ensure you are monitoring proper nutrient intakes.

Your food tolerance plays a large role in what to eat before and after a workout. Some people can down a banana and run 5 miles, but others get an upset stomach. Different foods cause a myriad of reactions in our gastrointestinal tract at any given time. Write down the foods you fuel with and how they make you feel before/during/after your workout so you can pinpoint the best foods for you.

 Know Your Intensity

This last one is particularly important for post-workout recovery. Oftentimes we “feel” as though we burned more calories than we actually did and then we overconsume calories to make up the debt. This can lead to weight gain and slower recovery. Eventually it can slow us down altogether.

This is an instance where a heart rate monitor or even fancy new tech like the Under Armour39 chest strap can come in handy. By evaluating the data, you can see just how hard you actually did push your body and give it the nutrients needed for recovery.

If you do not own any fancy equipment, you can rely on old-school methods of listening to your body. Before you down that post-workout meal, tap into your hunger signs. Are you dizzy or light headed? Do you feel more nauseated than hungry? These are two key signs that you overdid it a bit. If you feel great and are exhibiting normal signs of hunger, you are probably overestimating your calorie burn.

Now that you know how to measure your own body’s needs, what do you eat?

What to Eat Before and After a Workout

Carbohydrates are the body’s preferred energy source for both pre- and post-workout nutrition. You can get plenty of healthy carbs from fruits, veggies and whole grains.

I warn you to steer clear of carb-loading beverages and gels unless you are embarking upon a long run or weight training session (longer than 2 hours). These things were created for the needs of endurance athletes and should be treated as such. Marathoners should check out this article on winning foods and beverages for the long runs.

Protein is the building block of all cells and should not be overlooked. Most people can get their daily protein needs (0.3-0.8 grams/pound of body weight) through a balanced diet. How much depends on the amount you exercise. Lean meats and plant based proteins all feed into our protein needs. A high-quality whey protein isolate can be used when you are pinched for time and need a quick recovery shake or if your overall goal is to increase muscle size.

A great article from the Academy of Nutrition and Dietetics gives you a few examples of proper pre- and post-workout meals: As you can see, it doesn’t have to be so complicated. Listen to your body, know what gives you energy, don’t fall for crazy fads, and stick to the science. You will be feeling like an athlete in no time.

Michelle Carlson is a sponsored athlete, certified personal trainer and corrective exercise specialist, a sports nutritionist, a Mixed Martial Arts Strength and Conditioning Specialist, and an ambassador in the #sweatpink community as well as Girls Gone Sporty. Michelle enjoys working with athletes who seek to create a healthier life all around. She is the author of The Little Fit Book and Your Guide to Lasting Weight Loss, both available at Amazon.com. She strives to help others live out their passion in life. Michelle is also a Nike Foundation Safe Spaces Ambassador and travels the globe to help fight and end human trafficking and modern day slavery. You can find out more about Michelle here: www.michellecfitness.com or on Twitter at @michellecfit or Instagram at Michellecfitness

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