Nutrient timing or eating at specific times around exercise to improve performance or achieve certain outcomes, is a hot topic for athletes and gym members.

Is it beneficial to fast before you work out? How important is it to eat protein? What should you eat after exercise? These are some questions that science might be able to answer.

Pre-workout meal

The pre-workout meal can be the driver of a great workout and can be a determining factor in optimizing endurance and muscle growth. A meal loaded with carbohydrates provides fuel for a workout and a meal with protein helps the body become stronger.

When to eat before you exercise:

An ideal time to eat a pre-workout meal is about 1-1.5 hours before exercising. If you eat and wait longer before exercising, you run the risk of having low energy or even becoming lightheaded. On the other hand, if you eat too close to your workout, you might not have digested the meal and may feel bloated and lethargic — it isn’t very pleasant to exercise on a full stomach. If you are in a rush and don’t have a lot of time to eat before your workout, grab a piece of fruit and a fast-absorbing, whey-protein shake.

What to eat before you exercise:

• Carbohydrates: Go for whole-wheat pasta, brown rice, whole-wheat bread, oats and sweet potatoes. Add fruit to optimize absorption for the workout. These sources are absorbed differently in the body, digested more slowly and provide the fuel you need to sustain your workout.
• Protein: Try protein sources like chicken breast, fish, turkey, lean beef, whole eggs, egg whites, Greek yogurt, tofu, lentils and protein powder. Aim to include 20-40 grams of protein in your pre-workout meal. When it comes to animal proteins, stick to the leaner cuts to avoid excess dietary fat intake.
• Dietary fats: Avoid eating a lot of dietary fat before you exercise because it slows down digestion. Aim for a dietary fat intake of around 0-20 grams. Some good sources of dietary fats are nuts, avocados, salmon, olive oil, flaxseed and chia seeds.

Post-workout meal

When to eat after you exercise:

If you ate a pre-workout meal one hour before exercising and you worked out for one hour, you have about 2-3 hours before it is necessary to eat your post-workout meal. If you ate a long time before your workout or fasted before exercising, it’s important to eat right after the workout.

What to eat after you exercise:

Think about the type of physical activity in the workout. For example, if you did cardiovascular or endurance training for one hour, then you will most likely need to eat a carbohydrate to replenish your glycogen stores. However, resistance training does not use up as many glycogen stores, so you would need to eat less carbohydrates after your workout.

• Carbohydrates: The carbohydrate sources from your pre-workout meal are still really good sources to incorporate into your post-workout meal.
• Protein: You can eat about the same amount of protein as the pre-workout meal, which is about 20-40 grams of protein.
• Dietary fats: Since you’ve already used them to fuel your workout, there is no urgent need to incorporate dietary fats into the post-workout meal. A good target would be around 10-20 grams.

As we’ve learned, when and what you eat can help optimize your performance in the gym and your recovery after a workout. Consult with your doctor or dietitian about your specific Dietary Recommended Intakes (DRIs) when incorporating meals into your daily fitness routine.

Learn more about daily food group targets with this MyPlate visual.

Need help with your exercise routine? A fitness specialist can help you develop a fitness program that works for you. Drive your health forward at Edward-Elmhurst Health & Fitness.