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The best fitness foods: What to eat before, during and after a workout

By Brierley Wright, April 16, 2012 - 11:11am

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Brierley asks: What do you eat before, during or after you exercise?

COMMENTS POSTEDsort icon

Any nutrition article that advocates eating margarine or corn flakes is discredited from that point on to me.

Anonymous

07/25/2012 - 2:07pm

Because of the unusual and often extreme physical demands of my job (I am a Special Operations Operator with my state's prison system - we could be participating in a variety of environments for extende durations), my exercise regemin I just as varied. I train like a runner 3 days each week with cardio - sometimes wearing as much as a 60-pound load during extended cross-country treks, and others wearing a gas mask in an effort to restrict oxygen flow. The other 3 workouts are similar to what you would see from a powerlifter - extreme weight / low reps one week, moderately low weight with high reps the next. I have found that this approach has allowed me to remain in the absolute best physical condition possible for whatever circumstances may arise. That being said, my pre-workout meal is usually liquid. Coffee and 16oz of water. Exercising after eating makes me naseous, so I tend to skip foods till after. After, my goal is to replenish the glycogen stores, infuse extra protein, and hydrate. A Nitro-Tech protein shake made with milk, honey, oat meal, and a small amount of natural fruit chunks seems to do the trick. I tend to follow a form of carbohydrate back-loading during the rest of the day with the carb immediately after workouts and near bed-time.

Anonymous

06/27/2012 - 9:46am

I ride about 45 min (15km) to work starting between 6:00 and 6:15 in the morning, too early to have a meal 2-3 hrs before so I have been making a protein shake (almond milk plus the powder) to have when I get to work. Is this a good choice? If not, can you suggest something else that I can pack?

Anonymous

06/19/2012 - 12:22pm

I found this very interesting and very very helpful as im on 2 hours of workouts routine daily now. Im also running on trademills and doing machins and 1hour os cardio n yoga workouts. I usually dont have anything in between my workout xpt plain water in a low amount time to time. Im usually empty stomach while I workout. Sometimes, Im jus having a cup of tea before xercising which has half tea spoon of sugar and sometimes no sugars. I dont only want to stay fit but i also want to lose weight. Im also doing muscular building workouts, what should i xactly eat ???
Im eating without carb food. Usually veggies and boiled chicken. Ive skipped wheat n rice. IS that fine? how much milk do i have to drink a day?
ols guide me if u can.

Anonymous

06/06/2012 - 11:18am

I always try to have my protein meals right after a work out, since I haven't been able to take whey protein for financial reasons (they are being resolved, but I'm not getting derailed). Not sure how others feel about it, but a high protein meal really keeps me going for longer after a workout.

Anonymous

05/19/2012 - 4:47pm

This is tough, it all depends on your goals and what kind of workout your doing. For me

-about an hour before peanut butter sandwich, good whole gain bread, water

- during, water with a little whey protein and coffee grinds

- about 30 min. after, a whole food meal with a mix of pasta/rice, veggies and protein with diluted fruit juice

Anonymous

04/25/2012 - 9:46am

before: handful trail mix or some granola.
during:just water... unless the workout is longer than a hour then maybe a GU energy pack
after: 1.5 cup skim milk + 1 scoop whey protein + frozen fruit. chocolate milk has too much added sugar for me.

Anonymous

04/24/2012 - 3:55pm

That's some solid advice you've given there. However - as an armchair nutritionist - I've always been of the opinion that high proteins is what you should be aiming for after a workout. Isn't that the logic behind most people into fitness recommending whey protein with that 'magical' window post workout? What would you have to say about that?

Cheers,
Roy

Anonymous

04/24/2012 - 1:14pm

I feel like all of these meals are basically sugar - so eat sugar (as carbohydrates converts to sugar) before, during, and after workouts?

Anonymous

04/24/2012 - 12:50pm

I do not have a regular for pre-workout meals, but after a 12 hour day of bike riding, I often turn to non-fat greek yogurt for a snack before I can eat a real meal. It has a lot of the benefits of milk, plus pro-biotics to help with digestion (which I found can get pretty twisted over the course of 12 hours of exertion). I also do not really like the taste of milk so this works better. Sometimes I sprinkle some sugar or splenda or honey into it as well.

Anonymous

04/24/2012 - 11:20am

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