Put Your Food to Work

Hi Jen,
I usually eat dinner two hours before my workout (usually consists of a protein, some vegetable, maybe salad too) and crave protein afterward (to which I eat some peanut butter or cheese). So my inquiry is this: what are some of the best things you can eat before and after a workout to get the most out of what you’ve just done?

Robyn

Dear Robyn,
Eating before and after your workout is very important for muscle growth and repair, but many people don’t know what or when to exactly eat. The key is to have your food work for you, and not against you. On cardio days, eat primarily carbohydrates an hour before you hit the treadmill to boost glycogen and maintain energy. I wouldn’t recommend eating an entire meal beforehand, but that all depends on portion-size. Eat a combination of protein and carbs within 30 minutes after your workout to replenish your glycogen stores in the muscle to prevent muscle breakdown. If you’re combining weights and cardio, or only weights, eat the same as you would above. But afterwards, eat more protein than carbs to promote muscle growth, recovery, and repair. Plus, the less carbs you have before bed the less likely it will be stored as fat.

Email me if you have specific questions on food choices at jenny[at]bridesmadefit.com.