Fuel Up for Maximum Results: What to Eat Before and After Your Workout

With all that effort, you want to make sure you’re getting maximum results. And a key part of that is the way you fuel your body: both before and after those gruelling workouts.

Nourish it right, and you’re on your way to faster recovery, vibrant energy and toned muscle. Fuel it wrong and all that hard work could be undone.

So how do you nourish your body for the best results?

Before your workout

The goal for pre-workout nutrition is to provide your body with enough energy and stamina to perform well throughout your gym sesh. Both the timing and the make up of this pre-workout meal are important to maximise results.

Carbohydrates

Your muscles use glucose in carbohydrates for energy during your workout. Glycogen stored in our muscles and liver is the primary source of fuel during high-intensity sessions of short duration. [1] For longer exercise sessions (e.g. marathon running, triathlons) energy is usually provided by fatty acids.

To ensure you have sufficient glycogen available to fuel your workout and delay fatigue, you should consume a snack or meal containing carbohydrate between 45 minutes to three hours before you exercise. [2] The make up of that meal or snack will depend on the intensity of the workout and how closely it is consumed to your workout time.

If you are eating 45-60 minutes before you work out, choose foods that are simple to digest. Main meals should be eaten two, or ideally three hours before you work out to avoid any upset tummies. Be careful with foods that are particularly high in fibre or fat close to your workout time, as these can cause digestive discomfort.

Examples of optimal pre-workout meals and snacks:

If your workout is two or three hours away:

• Tuna and salad sandwich on wholegrain bread
• Chicken and vegetable stirfry with brown rice
• Baked potato or kumara with cottage cheese and tuna.

If your workout starts within two hours:

• Crackers with hummus or cheese
• Fresh fruit and sugar-free Greek Yoghurt
• An apple and a boiled egg
• A slice or two of wholegrain or paleo bread with almond butter.

If your workout starts within an hour:

• Fruit smoothie
• A piece of fruit (pineapple, apple, pears, oranges)
• Protein bar.

Working out first thing and no time for a proper meal?

Working out on a completely empty stomach is not recommended, as you may fatigue easily or feel light headed or dizzy, so grab a glass of pineapple juice, a piece of fruit or even a glass of milk on your way to the gym. As long as there’s some fuel in your tummy, it’ll help.

Selecting the right kinds of carbohydrates

The type of carbohydrates you choose is also important for optimising workout performance. The best way to select the right carbohydrates is by following the Glycaemic Index. [3]

The Glycaemic Index (GI) ranks carbohydrates according to how quickly they release glucose into the bloodstream. Foods with a GI rating of 70 to 100 are considered High GI. They increase blood sugar levels quickly, providing a rapid source of glucose for muscles. These fast-acting carbs are beneficial after exercise, and to provide a rapid source of energy during intense workouts lasting longer than an hour (e.g. distance running, hiking, triathlons or long tennis matches).

You can reach for lollies or sugary sports drinks to keep you going during a long workout or you can top up your energy levels with a nourishing high GI snack. Healthy options for high GI carbs include:

• Pineapple
• Banana
• Watermelon
• Dried fruit

Medium (55-70) and low (below 55) GI carbohydrates are broken down more slowly, meaning they provide a more sustained source of energy. These are the carbs we should be eating before exercise to fuel us during our workouts. They’re also the carbs we should be eating most often in our normal diet, as they prevent spikes and crashes in blood sugar levels and help promote satiety, keeping you fuller for longer.

Healthy low GI carb options include:

• Brown rice or quinoa
• Lentils, chickpeas or beans
• Kumara and pumpkin
• Baked potato with toppings (tuna, cottage cheese, hummus or Greek Yoghurt)
• Wholegrain or paleo toast with almond butter or hummus
• 6-8 pieces of brown rice sushi
• Oats (Porridge with yoghurt is a great option)
• Apples, pears and kiwifruit
• Wholegrain crackers with cheese, hummus, cottage cheese or tuna.

For more information on GI and how to use it for sports and general nutrition, visit www.glycemicindex.com

Hydration

It might not be glamourous or high-tech but the single most important factor for pre-workout nutrition is good old H20. Water plays a number of essential roles during exercise, including:

• Maintains blood volume and cardiovascular function
• Regulation of body temperature.

Good hydration can help sustain and even enhance performance, while dehydration has been linked to significant decreases in performance[4][5].

As a minimum we need 1.5-2 litres of fluid per day, plus another litre for every hour of exercise we do. In hot conditions, or when the workout is particularly intense, this amount should increase. Although ice-cold water might be more palatable, room temperature water is best as it’s easier to drink (eliminates the brain freeze!).

Water alone is sufficient for workouts up to one hour, but if you’re working out intensely for longer than that, you’ll need something to replace lost glucose and electrolytes. ZupaProtein Greenz is a refreshing drink that can help replenish blood glucose levels and boost energy levels, without the sugar and additives of many commercial sports drinks.