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There’s no doubt that the work you put in at the gym is important for seeing results. However, your nutrition is just as imperative—if not more so. Fueling your body for movement ensures it can do what you ask of it during your exercise session. And refueling afterward allows your muscles to recover and rebuild, leaving you primed for your next gym session.
Sure, pre- and post-workout supplements can do the trick in a pinch. But there’s no shortage of delicious whole-food options that fit the bill. Curious to learn which are best for popular modalities like yoga, Pilates, weight training, and cardio? We asked two registered dietitians for their tried-and-true favorites for fueling before *and* after your workout.
How to math your way to a food-supported workout
The amount of carbs or protein you’ll need before and after exercise is unique to you and your fitness goals, explains Erin Davis MS, RD, CDCES, a registered dietitian and diabetes educator. E.g.: A person bodybuilding versus training for a marathon will have different requirements.
“I don't like to get too caught up in the specific numbers, but rather suggest using [the below] guidelines as a baseline and then make adjustments until you find what feels best for you during a workout and yields your desired results,” Davis says.
However, if you do want to check out particular nutrient ratios for exercise, Davis suggests taking a look at this position statement published in the Journal of the Academy of Nutrition and Dietetics:
- It recommends 1 to 4 g/kg of carbs 1 to 4 hours before exercise and 1 to 1.5 g/kg of carbs post-exercise for glycogen replenishment.
- It supports a 3:1 or 4:1 carb-to-protein ratio for endurance recovery and 2:1 or 3:1 for resistance training.
What to eat for: Yoga and Pilates
Way before
If you’re doing a low-impact workout like yoga or Pilates, you have a couple of options. You could eat a well-balanced meal 2 to 3 hours before your exercise session that includes carbs, protein, and fat, according to Natalie Rizzo, MS, RD, a registered dietitian and author of Planted Performance. “For lower-intensity workouts, the body uses a combination of carbs and fat for energy,” she says.
Some pre-yoga meal examples from Rizzo include:
- Eggs on toast
- A rice bowl with veggies and some sort of protein (beans, tempeh, chicken, fish)
Right(-ish) before
If you don’t have time to eat a full meal a few hours before your workout, no worries. You can still have some carbs and protein 60 to 90 minutes prior, Rizzo says. Leave out the fat source, Rizzo says, because it can lead to indigestion during your yoga or Pilates class.
Davis agrees. “A heavy, high-fat or high fiber meal right before a yoga or Pilates class may leave you feeling bloated and uncomfortable,” she says. “Balance an easy-to-digest source of carbs that’s low or moderate in fiber.”
Some pre-yoga snack examples from Rizzo and Davis include:
- Nut butter on whole grain bread or an apple
- Fruit or rice cakes with a source of protein like a hard boiled egg or Greek yogurt
After
When choosing a snack for after your yoga or Pilates session, combine a source of protein with nutrient-rich and anti-inflammatory foods like fruits or veggies for optimal muscle recovery, according to Davis.
“After yoga, ingest a protein-rich snack,” Rizzo says. “If the session was long—more than 60 minutes—the recovery meal should also include some carbs, like fruit, oats, or bread, to replace muscle glycogen.” (FYI: Muscle glycogen is an important fuel source during exercise, and it’s important to replace lost stores after a workout so your body can initiate muscle tissue repair and growth, per an article in the Journal of Sports Science and Medicine.
Some post-yoga snack examples from Rizzo and Davis include:
- Cottage cheese with pineapple
- Hummus and carrots
- A fruit smoothie
- Chia pudding
- A protein shake
- Hard-boiled eggs
What to eat for: Weight training
Right(-ish) before
When the goal of your workouts is to build strength, you need carbs for energy to lift those heavy weights 60 to 90 minutes beforehand. “Pairing carbs with protein can help sustain that energy for the entirety of your workout,” Davis says.
Some pre-weight training snack examples from Davis include:
- A smoothie with fruit and protein powder
- Some pretzels and cheese
After
After your strength training session, you'll want to prioritize protein to rebuild muscle and carbs to refill your glucose stores (glycogen), Davis says.
Some post-weight training snack examples from Davis include:
- Tuna on whole wheat crackers
- Eggs on toast
- A protein bar or shake
What to eat for: Cardio
Way before
Before doing cardio, it’s important to consume carbs because they’re the primary fuel source for endurance activity, according to Rizzo. “If you have time to eat 2 to 4 hours before exercise, eat a full meal consisting of carbohydrates, protein, and healthy fats,” she says.
Some pre-cardio meal examples from Rizzo include:
- A quinoa bowl with tofu and veggies
- Oatmeal with fruit and nuts
Right(-ish) before
If you're eating about an hour before a workout, eat a carb-rich snack with small amounts of fat and protein, as these take longer to digest and can cause stomach discomfort during a workout, Rizzo says.
“Your body routes blood to the muscles and away from your digestive system, so you don't want a pre-workout snack with too much fiber or fat that will leave you feeling sluggish,” Davis agrees.
Some pre-cardio snack examples from Rizzo and Davis include:
- A slice of toast with jam
- 2 graham crackers and a handful of dried fruit (like dates, raisins, or dried mango)
- An energy bar (like an RX Bar) and a piece of fruit (like a banana or apple)
After
After a cardio-focused workout, aim for a combo of carbs and protein, according to both Rizzo and Davis. “Post-cardio snacks should revolve around replenishing your glycogen stores and rebuilding muscle,” Davis says. “It's even better if you include foods that are known for recovery, like tart cherry juice. You're also in need of electrolytes to rehydrate after your sweaty cardio workout.”
Some post-cardio snack examples from Rizzo and Davis include:
- A smoothie with berries, Greek yogurt, protein powder, tart cherry juice, and coconut water
- A bowl of oatmeal topped with fruit, nut butter, and seeds
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