It’s a common question: What the F should you eat before and after your fitness regime to ensure optimal performance and a bangin’ bod to boot?! SPOILER ALERT: It’s not Domino’s with a side of General Tso’s chicken and/or anything you order by number and pick up at the second window.
Health and fitness expert Cara Weaver (read more about her HERE!) enlightens us on eating and exercise and how to get the most out of our sweat sessions.
The secret to optimal fat burn and performance during a workout is to EAT, and the right foods at the right time.
Girl myth: “If I just don’t eat then go run 10 miles, I will burn fat like crazy and be super skinny!”
WRONG.
Think of your body like a car’s gas tank. When your “gas tank” is on E, your body starts to break down muscle mass to get you through the rest of the “trip” (read: workout). Instead of burning fat, you’re in danger of breaking down valuable muscle tissue, which ultimately slows down your metabolism. Now I’ve got your attention!
BEFORE A WORKOUT
The most available and preferred source of body fuel for a workout of any kind are carbohydrates (or sugars) and protein (keep reading, because I’m not suggesting you pound three bagels before your next spin class). Complex carbs, fruit, and lean protein are the best choices for overall athletic performance.
And eating at the right time means you’ll have available fuel for a workout. Try one of these small meals/snacks at least an hour before you hit the ground running, kicking, riding, or lifting:
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1. Greek yogurt or coconut milk yogurt (depending on if you are dairy-free or not), a little honey, berries, and ¼ cup of granola or walnuts. Or cottage cheese with berries.
2. Whole grain bread (I liked Ezekiel) or gluten-free toast and nut butter. (Editor’s note: Ashley snacks on high-fiber, low-cal Wasa crackers with almond butter.)
3. Fruit (apple, berries, banana) and eggs cooked any way.
4. A meal replacement bar or shake. I like Vega, Lara Bar, Kind, and Think Thin. And I drink Chuice regularly.
5. A high-fiber cereal like Kashi with almond milk and some blueberries or banana slices.
6. (Healthy) leftovers from the previous meal or night before (grilled chicken or fish, whole wheat pasta, veggies).
If you’re working out late morning, afternoon, or evening, it’s best to eat one to two hours before. But if you’re an early morning sweater, the rules can bend to fit your schedule. Eat something small 30-45 minutes before you work out (banana, one piece of toast, half cup of cereal or yogurt). And if you just can’t stomach food in the morning before your 5 a.m. class/run, make sure you had a substantial dinner the night before to provide your muscles sugar to push you through with flying colors, then follow the post-workout guidelines below.
AFTER A WORKOUT
Eat within two hours after working on your fitness for the most body benefits. Make this a “real” meal if possible (ie. it’s lunch or dinner time), but opt for a snack of fruit, protein shake, or bar if the timing is off. Some great post-sweat eats include:
1. Protein shake (I use Vega with almond milk).
2. Apple and handful of nuts (almonds, walnuts, unsalted cashews) and/or cottage or string cheese.
3. Grilled chicken, salad, and quinoa or rice.
4. Fish, sweet potato, and sautéed spinach.
5. Turkey wrap with lettuce, cheese, tomato, and a side salad.
6. Meal replacement bar (see selections above) or Chuice.
Bottom line: If you want the most out of your workouts, fuel comes first!
Eat, sweat, then do it all again,
Cara
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Check out Cara’s site for all she offers and take one of her ass-kicking classes at Flywheel Atlanta!