The right nutrients before and after exercise can make all the difference in reducing soreness, speeding up repair, and optimizing performance. Here’s a quick look at what to prioritize.
Pre-Workout: Fueling for Performance
Before a workout, your body needs quick energy, primarily from carbohydrates, and a bit of protein to prep your muscles for action.
Carbohydrates are essential—they provide the glucose needed for energy during exercise. For short, intense workouts, carbs keep you powered up. A small banana, oatmeal, or a slice of whole-grain toast 30-60 minutes before exercise is ideal.
Protein is also beneficial before training, especially if you’re lifting weights. A small serving, like Greek yogurt or a boiled egg, provides amino acids, which support muscle repair from the moment you start working out.
Quick Tip: Avoid high-fat or fiber-rich foods pre-workout, as they can slow digestion and lead to discomfort during exercise.
Post-Workout: Repair and Rebuild
After a workout, your body craves nutrients to kick-start recovery. This is when muscle protein synthesis (muscle repair and growth) and glycogen replenishment are at their peak.
Protein intake post-workout is crucial for muscle repair. Aim for 20-30 grams within an hour after finishing your workout. Lean meats, eggs, or a protein shake with whey or plant-based protein are effective options.
Carbohydrates are equally essential post-workout. They replenish glycogen, the stored form of glucose in muscles, which you deplete during exercise. Pair your protein with carbs like rice, sweet potatoes, or fruit to maximize recovery.
Hydration and Electrolytes should also be a priority post-workout, especially after a sweat-heavy session. Water restores fluids, while electrolytes (sodium, potassium) balance out losses from sweat. Coconut water or an electrolyte drink can be a good option for intense or prolonged workouts.
Timing and Consistency
Muscle recovery depends on consistent fueling, both pre- and post-workout. Carbs give you the energy to perform, while protein repairs and rebuilds. Hydration supports every step of recovery, so keep a water bottle handy. By focusing on these simple nutrient combos, you’ll help your muscles recover faster and be ready to crush your next workout.