What should I eat Before or After my workout? (FAQ series #1)

If your overall diet is good, and you eat enough of a balanced mix of nutrients spread evenly throughout the day, your pre and post workout nutrition really is not something you need to stress about. But if you are interested in optimizing your nutrition around your workouts, read below for the following recommendations. 

How soon should I eat before my workout?  

Most people don’t perform their best eating right before their workout, or on a completely empty stomach. So when exactly should you eat your pre-workout meal? Generally an hour or so before seems to be the sweet spot, but it depends on your own personal preferences at the end of the day. 

At Woven we do not recommend our clients train fasted, but what if you work out first thing in the morning? In that case you may benefit from eating a larger meal prior to bedtime the night before, or you may need to eat something small right before your workout. And while we don’t recommend it, don’t let perfect be the enemy of good. If you do train fasted, make sure you eat something substantial as soon after your workout as possible. 

What should I eat before my workout? 

Foods higher in carbs are important for supplying the energy we need for an intense workout, to which you should add a moderate amount of protein and some fats to balance out your meal. Too much fat can slow digestion and lead to sluggishness. Caffeine is one of the best studied supplements for enhancing athletic performance, and so a coffee is a great addition to your pre-workout meal. 

What should I eat after my workout? 

Similar to your pre-workout meal, your post workout meal should contain carbs and protein to aid in the recovery process. After an intense workout you will most likely have depleted your body’s stores of carbohydrates, and need to eat more to replenish. Protein kickstarts a physiological process called muscle protein synthesis, which aids in the repair of the muscle tissue you damaged in your workout.  

Just keep in mind, your post workout nutrition is not going to make or break you. The idea that you need to take in protein immediately after your workout, otherwise known as the anabolic window, is a myth. It was thought for a long time that your body didn’t benefit from eating more than 30 grams of protein at one time, but this is also false. If you consistently eat 3-4 meals a day, spaced out throughout the day, each containing at least 30 grams of protein and a balance of carbs and fats, there is no reason to worry about chugging a protein shake immediately after your workout. 

That being said, having a meal containing 30-60 grams of carbs and 20-30 grams of protein is ideal for giving your body the nutrients it needs to start the recovery process, and there is no benefit to delaying that process. That’s why all of our smoothies are designed with these nutrient targets in mind.