How to Fuel Your Workouts
January 30, 2023
Knowing when and what to eat can change the effects of your workouts on your body.
As the new year begins and people try to keep up with resolutions of exercising more, it is important to know how to properly eat. Fueling workouts properly allows individuals to feel good during exercise and can maximize workout results. Whether you are a competitive athlete or simply exercise for fun, these tips will help you stay energized and help optimize your next workout.
What should I eat 3-4 hours before working out?
Prior to working out, it is important to make sure you have had a substantial meal 3-4 hours before engaging in exercise. This meal should consist of proteins, fats, and carbohydrates; these are all macronutrients that will give you energy and prevent you from feeling sluggish during your workout. Here are a few ideas for pre-workout meals:
- Scrambled eggs with toast
- Turkey and cheese sandwich with fruit
- Chicken, rice, and a vegetable of choice
If you choose to workout in the early morning before eating a full meal, opt for a lighter breakfast higher in carbohydrates, such as a granola bar or banana; you should never exercise on a completely empty stomach.
What should I eat 1-3 hours before working out?
As your workout approaches, you should continue eating, but should start eating smaller snacks that are higher in carbohydrates. Carbohydrates are our body’s main source of energy, so eating small snacks high in carbohydrate levels will give you the energy you need to get through your workout. Some good snacks to have 1-3 hours before working out would be:
- A fruit smoothie
- A granola or energy bar
- Cereal
- A peanut butter and jelly sandwich
It is important to note that for some exercise that is longer in duration (60 minutes +), a snack that is composed of simple carbohydrates might be necessary during activity. This will help you maintain your endurance and prevent feelings of lightheadedness. Some snacks that are composed of very simple carbs to eat mid-workout would be:
- Fruit snacks
- Energy chews
- Gummy bears
- Raisins
What should I eat after I finish working out?
Once you are done working out, it is important to re-fuel in order to replenish your body and to promote muscle repair. You should try to eat a meal containing proteins and carbs within one hour of completing your workout. Some examples of good post-workout meals include:
- Steak and rice burrito bowl with vegetables
- Whole grain spaghetti with ground turkey meat sauce and salad
- Chicken with sweet potatoes and broccoli
Before eating a post-workout meal, some people may choose to eat a quick snack immediately after exercise to curb their hunger. A good example of some small post-workout snacks include chocolate milk and Greek yogurt with granola.
Whether you are about to exercise, currently exercising, or just finished exercising, it is important to know the right foods to eat in order to feel your best. In addition to eating the proper foods, make sure throughout the day you are also staying on top of hydration and drinking plenty of water. Keep these tips in mind the next time you workout!