Pre and Post Exercise Nutrition

PRE

Your body and brain use carbohydrates as their primary source of energy. 

There are 2 types of carbohydrates: slow-digesting or complex carbs, and fast-digesting or simple carbs. 

Examples of complex carbohydrates are: 

• Vegetables 

• Grains (oats, rice, quinoa, millet, teff, barley etc…)

• Pasta

Examples of simple carbs are: 

• Fruits

• Sugar 

If you are eating 90 minutes or longer before exercising, we recommend consuming complex carbs, as they will take longer to digest and be ready for use when it comes time to exercise. 

If you are eating 30-60 minutes before exercising, we recommend consuming simple carbs as they will be readily available for use shortly after consumption. My go-to is an apple 20-30 minutes before a workout.

The longer or more intense your exercise session is, the more fuel (complex carbohydrates) you’ll want to consume beforehand. 

Endurance training may also require you to consume simple carbs during your session to keep replenishing energy stores. A rule of thumb is: if you become hungry mid-way through your workout, it’s usually too late and performance is already suffering. It’s best practice to refuel before that happens to have consistent energy. This comes with getting to know your body, but for exercise lasting 2+ hours, refuelling with simple carbs every 30-45 minutes is a good idea. 

It’s fine to have protein and fat with your carb of choice for your pre-exercise meal, but carbohydrates are the main source of fuel for your muscles.

POST

Although you may have heard that it’s essential to eat protein 30 minutes after exercise otherwise your recovery will suffer, I wouldn’t get so hung up on that specific timeframe. It’s more important to consume a complete meal (that includes protein) whenever you are able to after exercise. 

If you are an athlete, the refuelling window may be of greater benefit, but for most people, just plan to have your next meal within a couple hours after exercising. 

A complete meal is one that includes all 3 macronutrients: carbohydrates, protein and healthy fat. 

Your portions of each macronutrient will depend on your individual body and specific goals, but do aim for between 0.8-1.2g/kg of bodyweight of protein per day.

HYDRATION

Just a note on hydration. The best way to assess your hydration level is if your urine is a pale to transparent colour. If it’s darker yellow, this is an indication you should drink more water. It’s important to drink more water during exercise sessions lasting more than 60 minutes to stave off dehydration.

Also to note, your body needs sodium for muscular contraction and relaxation, conducting nerve impulses and balancing water and minerals. If you season your food, that is usually enough, but if you do not, add a pinch of salt to your glass of water. Required sodium levels differ person to person, but is particularly important for those who exercise regularly and especially for endurance training.