Pre- and Post-Workout Nutrition

Pre-workout Nutrition

Your body needs “fuel” in order to put out work.  Certain foods will allow you to maximize the work you do, keeping you on the ball for your whole workout. 

About 1-2 hours before a workout, it is best to avoid high protein meals and high fat foods, as these take longer to digest, and foods high in simple sugars (sugar, chocolate), as these tend to give you a quick “high” of energy, followed by a quicker drop in energy which can get in the way of your performance.

• Eat a balanced meal approximately 2-4 hours before exercise, depending on your workout schedule
• Incorporate more complex carbs (from vegetables, fruit or whole-grain sources) that your body can easily tolerate.  These foods digest quicker & provide more fuel.  Protein and fat (from nutritious foods) are still important to keep in your pre-workout meal, but digest more slowly, & could make you feel nauseous during exercise
• Depending on the workout, incorporate approximately 200-500 calories to fuel your exercise without making you feel sluggish or full

Post-workout Nutrition

Re-fueling after a workout is a necessity to replenish the carbohydrate stores used and muscle fibers that are torn when work is applied to them.  Within the first hour following a workout, it is recommended to  incorporate a carbohydrate snack with small amounts of protein to help your body recover.  The carbohydrate will speed your recovery from exercise.  Protein will be used to repair damaged muscle fibers, increase your immunity and help bring the carbohydrate to your muscles.

Foods from all four Food Groups of Canada’s Food Guide help to turn food into energy before and after a workout, maintain and help to build strong bones and muscles, and protect your body against infection so that you can maintain your activities of daily living.