Pre and Post-Workout Meal Suggestions

From Ancient Diets to Modern Nutrition: Expert-Approved Pre and Post-Workout Meals for Optimal Performance

Over the years, humans have relied on protein-rich meats to power their most strenuous endeavors. In ancient times, the Greeks would consume large amounts of red meat prior to competing in the Olympic games, while medieval knights turned to venison and pork for recovery after battles. This practice persists in modern times, as record-breaking weightlifters fuel their breakfasts with chicken thighs, eggs, and bacon. This article delves into research supported Pre and Post-Workout Meal Suggestions.

According to specialists, it is advisable for the typical individual to consume various other foods prior to and after intense exercise, despite the possibility of them being discarded from castle windows by knights.

The absent components

When we engage in physical activity, the blood transports the nutrients from our diet to our tired muscles where they are assimilated. According to Keith Baar, a molecular exercise physiologist at the University of California, Davis, our diet directly affects our physical performance, making us “what we eat.” By properly nourishing our muscles, we can improve their function, make exercise seem less challenging, and speed up our recovery process.

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According to David Nieman, the head of exercise and nutrition research at Appalachian State University’s Human Performance Lab, the belief of the ancients regarding the importance of protein was not entirely inaccurate. Protein plays a crucial role in the formation of muscle tissue, especially during and after physical exertion when the fibers are damaged and require repair. However, Nieman points out that there is a tendency among athletes and casual exercisers to place excessive emphasis on protein, viewing it as the sole factor for muscle development.

Carbohydrates are equally important, especially when it comes to cardio exercises. (Moreover, carbohydrates with high fiber content are more beneficial for overall health compared to those with fewer nutrients.) According to Nieman, it has been established since the 1960s that muscles require carbohydrates. These carbs are converted into glycogen after consumption, and are stored in muscles until they are used for energy. Nieman emphasizes that the evidence supporting this is significant, and it would be unwise not to take advantage of it.

The absent components

Fruits, nuts, dark greens, and other plants may be the most beneficial sources of fuel for exercise that you are not consuming. These foods are rich in vital nutrients such as folate, magnesium, and vitamins A, D, and E, which can help decrease stress and inflammation caused by physical activity. However, the majority of Americans do not consume enough of these foods. According to Nieman, more than 90% of their recommendations for many individuals revolve around incorporating more whole plant-based foods into their diet. For those who engage in light exercise, the importance of these foods far outweighs any other sources of fuel.

For individuals who are aiming to fulfill the minimum exercise guidelines of 150 minutes per week, it is advised to adhere to the baseline daily recommendations for vegetables, protein, and carbohydrates as outlined by the Dietary Guidelines (https://www.dietaryguidelines.gov/). It is generally agreed upon by experts that the timing of consuming these nutrients, before or after a workout, does not significantly impact their effectiveness.

If you are looking for a more intense workout, it is important to modify your nutrition before and after, otherwise your exercise routine may require more effort than energy.

Boost Your Energy with Nuts and Berries

It may come as a surprise to discover that a significant amount of sports nutrition studies point towards a simple combination of blueberries and almonds. While these foods were often disregarded by ancient warriors, they contain a wide range of polyphenols, which are compounds present in plant-based foods that can help reduce inflammation caused by extended physical activity.

Frozen blueberries, including those that are wild and can be found frozen, have been shown to have a positive impact on both competitive cyclists and untrained athletes, according to research studies (https://pubmed.ncbi.nlm.nih.gov/24219831/ and https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7426440/pdf/fnut-07-00121.pdf). The polyphenols found in blueberries act as antioxidants, fighting against harmful molecules caused by exercise-induced inflammation, similar to firefighters extinguishing flames. This helps to speed up the recovery process. Jenna Stangland, the dietitian for the Minnesota Timberwolves, has incorporated polyphenols into the diets of NBA players, contributing to the team’s success in the recent season, as they added blueberry vinaigrettes to their salad station. Stangland is also an advisor for the supplement company Momentous (http://livemomentous.com).

According to Nieman, consuming 40 almonds daily for four weeks before intense physical activity has been linked to decreased muscle damage. A recent research study also found that individuals who ate almonds for two weeks experienced less soreness after running downhill for 30 minutes. However, due to the high-calorie content of almonds, it is important to stay physically active while increasing intake.

Studies have shown that polyphenols have positive effects on overall health for many years, but their impact on exercise has only recently been uncovered. According to Nieman, they have the potential to play a significant role in sports nutrition in the future.

Consume a piece of sourdough bread two hours prior

To enhance your performance during intense physical activity, it is recommended to consume more carbohydrates than the minimum recommended amount. An example of this is the world-renowned swimmer Michael Phelps who was able to set a new world record by consuming three servings of sugar-coated French toast and a five-egg omelet. However, it is important to note that Phelps is not an average individual. For a healthier option, consider incorporating carbohydrates from sources such as chickpeas, lentils, and sourdough bread into your diet. These types of carbohydrates are digested at a slower rate, providing a sustained release of energy to fuel your workout later in the day. It is advised to consume these types of carbohydrates at least two hours before engaging in physical activity, according to Elaine Lee, a kinesiologist who oversees the Human Performance Laboratory at the University of Connecticut.

Consume a banana right before

Foods that are high in carbohydrates and low in fiber, like bananas, are digested more quickly. Consuming them before or during a workout allows the body to immediately utilize their energy. According to Nieman’s research, bananas, which are rich in both carbs and polyphenols, aid in recovery and are just as beneficial as sports drinks.

According to Stangland, honey is beneficial for players as it provides a balanced combination of simple sugars that can boost their energy levels. In order to maximize its effects, she distributes honey sticks to her players before the game and at halftime. Baar suggests that consuming such foods too early before exercise can lead to a sudden drop in blood sugar levels, resulting in poor performance.

Satisfy your appetite with eggs

Incorporating a combination of carbohydrates and protein, such as eggs or Greek yogurt, into your pre-workout routine may provide potential benefits. Protein, being more satiating than other foods, can help to overcome a common challenge during exercise: feeling hungry. According to Baar, this can contribute to improved performance by providing a longer-lasting feeling of fullness.

For vegetarians, there is no need to worry. According to a study published in the Journal of the International Society of Sports Nutrition, recreational athletes can achieve similar results with plant-based protein as they would with meat. Lentils are a great source of plant protein. As stated by Stangland, some players on the team choose to consume plant protein. For these players, a combination of brown rice and pea protein powder is ideal, as it contains all the necessary amino acids to support exercise.

One should take a combination of coffee and collagen one hour before working out

According to research, only a select few pre-workout supplements, which can be found in food, have been deemed safe and effective for enhancing athletic performance. One of these is caffeine. While there is less evidence, some studies suggest that a protein known as collagen may also help reduce joint pain. For optimal absorption, it is recommended to mix collagen with orange juice and consume an hour before exercise. In fact, Stangland even prepares a “watermelon collagen shot” for her players before games, especially those who are prone to tendon injuries. Amy Bream, an adaptive CrossFit athlete from Nashville, attests to the benefits of collagen for her back pain, incorporating it into her daily routine by adding it to her morning coffee.

Following your exercise session

Re-energize with sweet potatoes between 1 and 4 hours after consumption.

After a workout, it is important to replenish the depleted fuel, especially glycogen, in order to prepare for future physical activities. According to Lee, a former coach and rower at the NCAA division 1 level, it is recommended to consume a combination of high-fiber carbohydrates, protein, dark leafy greens, and fluids within 1 to 4 hours post-exercise, as this is when the body’s tissues are most active metabolically. For the carbohydrate source, sweet potatoes are an excellent choice due to their high fiber content and abundance of nutrients such as polyphenols and electrolytes, which aid in rehydration. Stangland, who serves as the team’s nutritionist, ensures that the Timberwolves consume sweet potatoes at least twice a day. This is not only beneficial for their bodies, but they also enjoy them, making it a win-win situation.

For individuals who are advanced in age, it is recommended to consume protein immediately following.

Enjoy protein at any time throughout the day for maximum benefits. While it was previously believed that consuming protein immediately after a workout was necessary for muscle growth, recent research shows that this timing is not essential for healthy young individuals (Source: https://www.frontiersin.org/articles/10.3389/fnut.2024.1397090/abstract). However, according to Baar, older adults can benefit from consuming protein right after exercise as it is more efficiently delivered to their muscles during this time. Additionally, thoroughly chewing food and choosing ground meats over steaks can aid in protein absorption, as Baar suggested.

Avoid excessive intake of vitamins

Consuming excessive amounts of antioxidants, including vitamins, can have negative effects, especially if taken after a workout. Research has shown that athletes who take high doses of vitamins C and E experience increased inflammation and molecular stress during their recovery periods. However, this does not mean that one should avoid consuming vegetables. According to experts, reaching this level of antioxidant intake through food alone is almost impossible.

Studies have shown that consuming a supplement known as creatine, which is derived from a natural substance found in muscle cells, after a workout can have positive effects on muscle recovery and performance in activities such as weightlifting and high-intensity interval training. This supplement is recommended to be taken daily for optimal results.

Try out different combinations with recovery shakes and other ingredients.

According to Lee, no “magic shake” is currently available for post-workout recovery. There is no universal solution for everyone regarding dietary preferences and quantities, as each individual has their own unique tolerance.

You may experiment with altering your diet in stages to gauge its impact on your performance and recovery. For instance, you can try consuming a bowl of almonds, blueberries, and greens rich in polyphenols after your workout instead of a PB&J every day for two weeks to determine if it enhances your exercise. Keep track of your heart rate during and after exercise and note if you are able to increase your heart rate or maintain the same level of exertion with a lower heart rate. Also, observe if your heart rate returns to normal faster than usual after exercise.

According to Lee, Stangland prepares a unique post-workout shake for each team member, tailoring it to their individual needs. For example, Edwards, known for his intense displays on the field, receives a shake with added carbohydrates. As with all aspects of nutrition, customization is key in finding what works best for each person.

Source:

Matt Fuchs (May 17, 2024). What to Eat Before and After Your Workout. Time. https://time.com/6978506/what-to-eat-before-and-after-workout/. Accessed June 3, 2024

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