Pre and Post Workout Nutrition Tips

​Eating a healthy balanced diet can help you reach and maintain your fitness goals. What you eat before and after a workout affects your mood, motivation, performance, energy level, and recovery. 
 
Pre-workout nutrition gives you the strength and energy you need during exercise. And just as important, post-workout nutrition provides your body with the nutrients it needs to recover and replenish. 
 
When used appropriately, dietary supplements can be used before and after exercise to enhance performance and recovery.

Pre-workout Nutrition

​Fueling your body before a workout provides you with the energy and strength to perform. 
 
Pre-workout meals should consist of an easy-to-digest balance of macronutrients. To avoid an upset stomach, try to eat 2-4 hours before activity.

Pre-workout Meal Ideas

• peanut butter and banana sandwich
• greek yogurt with granola and berries
• fruit smoothie with protein from nut butter or protein powder
• cottage cheese with almonds and banana slices
• egg sandwich on whole grain bread

Pre-Workout Supplements

Pre-workout supplements, taken 15 to 30 minutes before exercise, boost energy levels. 
 
Proponents claim that pre-workout nutrients increase focus, energy, strength, and endurance during exercise and promote faster recovery after exercise. 
 
Unfortunately, pre-workout products are largely unregulated. Many products do not undergo proper testing to ensure the quality and safety of ingredients. In other words, buyer beware.
 
If you take a pre-workout supplement, choose a product from a reputable company. One that performs independent third-party testing for quality and safety. Like Naked Energy, a clean pre workout from Naked Nutrition. 
 
Naked Energy contains B vitamins, vitamin C, calcium, caffeine, creatinine, beta-alanine, and L-arginine. 
 
Be sure not to exceed the recommended serving size and always consult with a physician before taking any new supplement.
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​Post-workout Nutrition

What you eat after a workout helps maximize recovery and replenish energy stores. 
 
Consuming high-quality protein post-workout can help repair, remodel, and build muscle. It is generally recommended to consume protein in combination with carbohydrates within 1 hour of working out. You can get the protein you need from whole foods or a protein supplement. 
 
Whole food sources of protein include chicken, turkey, eggs, fish, yogurt, cheese, cottage cheese, nuts, beans, and tofu.

​Post-workout Meal Ideas

• veggie omelet with potatoes
• egg sandwich on whole grain bread with avocado
• oatmeal with nuts and fruit
• protein shake
• grilled chicken sandwich on whole-grain bread
• grilled fish with rice and vegetables
• rice bowl with grilled chicken and vegetables

​Post-workout Protein Supplements

It’s not always possible to get adequate protein through food alone. In this case, using a supplement is a convenient way to incorporate protein. There are various types of protein supplements available. Animal-derived proteins include whey, casein, egg, and collagen. Plant-derived proteins include pea, rice, hemp, and soy. 
 
Your fitness goals can help you to match a supplement to fit your needs. For example, if you have joint pain, collagen may help. Collagen is a major component of skin, hair, nails, joints, bones, and ligaments. 
 
There is evidence that collagen can reduce activity-related joint pain, and strengthen tendons and ligaments. 
 
Making a post-workout smoothie is easy to incorporate collagen into your diet. Like this green apple ginger smoothie.

Green Apple Ginger Smoothie with Collagen

Ingredients

• 1 cup almond milk
• 1/2 frozen banana
• 1 date, pitted (if you don’t have dates, use a whole frozen banana)
• 1 green apple (cored & chopped)
• 1 tbsp. hemp seeds or chia seeds
• 1 scoop of collagen peptides powder
• 1 tbsp. freshly grated ginger
• 5 drops liquid stevia
• 1/2 tsp. cinnamon
• Ice as needed (~4-5 ice cubes)

Instructions
 Simply combine all ingredients in a blender and blend until smooth.

​Plant-Based Post-Workout Smoothie

​If you’re looking for a plant-based post-workout smoothie option, try this peanut butter hemp smoothie.

Peanut Butter Hemp Smoothie with Powdered Peanut Butter

Ingredients

• 1 cup almond milk
• 1/2 frozen banana
• 1 date, pitted (if you don’t have dates, use a whole frozen banana)
• 1 scoop of Naked PB protein powder
• 1 tbsp. hemp seeds 
• 5 drops liquid stevia
• 1/2 tsp. cinnamon
• Ice as needed (~4-5 ice cubes)

 Instructions
 Simply combine all ingredients in a blender and blend until smooth.

​Summary

​Before and after exercise, proper nutrition and hydration can help you reach and maintain your fitness goals. 
 
Pre and post-workout supplements can enhance performance and recovery, when used appropriately. Use caution before taking any pre or post-workout supplements. 
 
Be sure to choose products made with high-quality ingredients and third-party tested to ensure quality and safety. Always check with a healthcare professional before starting a new supplement.