Recently, one of my online coaching clients asked me “what should I be eating before and after my workouts?”
Here’s a short and simple answer as to what you should be eating pre and post workouts, regardless of whether or not you’re eating a plant-based diet.
Nail Down The Basics First
First off, thinking specifically about what you should be eating before and after a workout is a more advanced topic. I probably spend less than 1 minute a week thinking about this.
I think it’s more important to think about your nutrition as a whole compared to what specifically you should be eating before and after your workouts.
That said, once you nail down the basics and your nutrition is in check, there’s certainly no harm in thinking about your food choices and how they impact your workouts.
Let’s get into it!
Cardio
Your eating habits will change depending on the type of workout you are doing.
So if you do a cardio session, focus on getting some complex carbs before your session. This can be anything from oatmeal, to fruit, to peanut butter and banana toast (on whole-wheat bread!).
Post workout, try to eat both carbs and protein. If it’s a snack, it could be apple and peanut butter, fruit with some nuts. If you’re having more of a meal, it could be anything from a burrito to a stir fry (the options are limitless).
Resistance Training
When it comes to resistance training, the main difference is that there needs to be a slightly higher emphasis on protein.
I have an entire article on the topic of how much protein you should be eating (link here), but in general, research suggests that protein recommendations for endurance athletes are 1.2 to 1.4 g/kg body weight per day, whereas those for resistance and strength-trained athletes are 1.6 to 1.7 g/kg body weight per day.
Before your work out, try to get both carbs and protein, which is similar to before a cardio workout. This is to make sure you have enough energy to work out effectively.
After your workout, focus on quality protein, while also getting some carbs too. Aside from the millions of options you have, one simple idea is a smoothie bowl or smoothie with fruit, protein powder, plant-based milk, and flax/chia seeds.
And if you’re looking for more whole foods and want a list of high plant-based protein sources, here’s some options!
Timing Meals
If your goal is to lose weight, then the last thing you want to do is eat extra food before and after your workout (aside from your regular meals) just to get in carbs/protein.
So instead, I would try to time your workouts around the meals you’re already going to eat throughout the day.
For example, if you like to work out in the morning after breakfast, you could eat oatmeal before your workout (you’ll get both carbs and protein from this) and then you can work out and have some protein after.
Or if you work out in the evening before dinner, you might want to have a piece or two of fruit before you work out, and then get carbs and protein during your dinner post workout.
Combining either your pre or post workout meal with your breakfast, lunch, or dinner is a great way to ensure you won’t overeat while still fueling your body with what it needs to support your efforts in the gym.
Final Words
In general, what matters most are the foods you are eating throughout your entire day/week. Focusing specifically on the foods you should eat before and after your workouts is a more advanced topic.
So first nail down your nutrition as a whole, and then you can focus more on specific pre/post workout options.
But to recap, in general, you want to eat some carbs before you work out, and carbs/protein after you work out. This will provide you with enough energy to get through your workouts, and optimal foods to recovery properly from your workouts.
Online Fitness and Nutrition Coaching
So if you are looking for a coach to help keep you accountable and create a plan specifically for you, I recently opened up a few spots for my online fitness and nutrition coaching. Here’s what it includes:
- Customized workout routine that fits within your schedule/available equipment.
- Tailored plant-based nutrition coaching so you can reach your goals while optimizing your health.
- Integrated support system that allows you to be held accountable throughout your journey.
While I specialize in helping people get fit on a plant-based diet, if you aren’t ready to make that change, we can still chat about how I can help you reach your goals. So if you’re interested in working with me, I’d love to talk about how I can help you! Find out more here!