How to Properly Fuel for Workouts

How long before a workout should you eat?

Before any workout, it’s best to consume some complex carbohydrates 2-4 hours before for sustained energy, according to Kate Patton MEd, RD, LD, CSSD. She suggests eating a good balance of protein plus carbs for energy. The general guideline is to eat a full meal three to four hours before exercising, a higher carbohydrate snack two hours before, and/or a smaller, easy-to-digest carbohydrate right up until you start. 

Here are some of my favorite pre-workout fuel options:

• Banana + almond butter 

• Veggies + hummus 

• Peanut butter + whole grain toast 

• Yogurt + seeds/nuts 

• Oatmeal + Berries

Is it bad to workout on an empty stomach? 

It’s not ideal however, there are times (aka first thing in the morning) where it is not realistic to eat 2-4 prior. In this instance just be sure to refuel shortly after and don’t go all day without eating and then try to exercise.

How soon after a workout should you eat? 

After a workout, your body needs energy to replenish what you have used. Eating within 30 to 60 minutes of a workout is critical to promote the repair and building of muscle. These meals should contain adequate protein, carbohydrates and overall calories. 

What should you eat after a workout?

After a workout, your body is in a prime state to recover and replenish the nutrients it used during exercise. Any post-workout meal should contain a mix of high quality protein, complex carbohydrates, and healthy fats. 

Here are some of my favorite post-workout fuel options:

• Hard boiled eggs + nuts

• Cheese, nuts + fruit 

• Chicken + brown rice

• Salmon + quinoa 

• Turkey + sweet potato 

• Avocado toast 

• Tuna spinach wrap 

What about protein shakes? 

Protein shakes are great on the go however it is important to ensure they are good quality. Many protein powders are loaded with added sugars, artificial sweeteners and harmful additives. The FDA does not test the safety and efficacy of dietary supplements so be sure to buy products that are third-party certified and check the ingredients. 

Here are a few of my favorite clean brands:

• Garden of Life

• KOS

• Sprout Living

• Ora

• Orgain

• Promix

Does the type of workout you do influence your post-exercise nutrition choices?

Yes, the type of workout you do can influence your post-exercise nutrition choices. Different types of workouts place varying demands on your body's energy systems and nutrient requirements. Here's how the type of workout can impact your post-exercise nutrition.

1. Cardiovascular (Aerobic) Workouts: Activities like running, cycling, HIIT or swimming primarily utilize carbohydrates for fuel. Replenishing glycogen stores is essential after such workouts. Including a mix of carbohydrates and protein can aid in recovery.

2. Strength Training Workouts: Activities like resistance training and weightlifting cause muscle tissue breakdown. Consuming protein after these workouts supports muscle repair and growth.

3. Flexibility and Mobility Workouts: Activities like yoga and stretching may not deplete glycogen stores as significantly as high-intensity workouts. However, a balanced post-workout meal with protein, fats, Micronutrients and carbohydrates can help with muscle recovery and energy replenishment. 

How much water should you be drinking?

It is important to hydrate before, during and after a workout. Staying hydrated during your workout is just as important as staying fed. Most experts recommend drinking four to eight ounces of fluid for every 15 to 20 minutes of exercise. Drinking water does so much more than put liquids back into your body after you sweat. Water helps regulate your body temperature, ward off muscle cramps, removes toxins from your body and transports nutrients to parts of your body that need it most after expending so much energy.

For many people who exercise, water is the best way to stay hydrated. However, if your workout is intense or longer than 90 minutes, it may be a good idea to add electrolytes with sodium to your water to help with fluid balance and help maintain energy and delay fatigue. My favorite electrolyte powder is Nectar