%20a%20Workout.%20Make%20your%20workouts%20count!%20%23fitness%20%23exercise%20%23diet%20%23weightloss%20%23workout%20%23eatclean "Pin It")
Here's the lowdown on what you should consume before a workout:
Cardio ONLY workouts (44 min or less): Have a few extra minutes to squeeze in a quick HIIT workout or even just go for a power walk? If you are only doing a cardio workout, you should have a 50-100 calorie source of quick digesting carbohydrates to rev up your metabolism and keep your body burning fat throughout your workout.
Cardio ONLY workouts (45 min +): Hitting the streets for a hardcore run? (I would consider anything over 3 miles hard core - I am not a runner! Yet!) You should have any where from 100-150 calories of a quick digesting and a slower digesting carbohydrate source. Skip the protein source until after your workout.
Weight Training/Lifting Session: Planning to pump iron before breakfast? Not so fast! Make sure you eat 150-200 calories of a quick digesting carb (such as one 30 cal rice cake), slower digesting carbs and a lean protein source. Don't waste your hard work - you want to build those muscles!
Here is a quick list of snacks you can use to create your pre-workout snack. Please note: there are many other snacks you can choose from - I included only these as they are quick to prepare, travel well and tend to cause the least amount of stomach issues once you are working out. You can definitely add to this list!
Quick Digesting Carbs
Low Sodium White Rice Cake - approximately 30 calories per rice cake
Banana - approximately 105 calories per medium (7 in) banana
Green Apple - approximately 72 calories per medium (3 in in diameter) apple
Slower Digesting Carbs
Low Sodium Brown Rice Cake - approximately 50 calories per rice cake
Oats (Quick Cooking, Steel Cut or Old Fashioned) - approximately 80 calories in 1/4 Cup of oats
Sweet Potato - approximately 90 calories in 1/2 Cup of baked sweet potato
Brown Rice - approximately 54 calories per 1/4 Cup of cooked brown rice
Lean Protein Source
Protein Shake - this is the sometimes the most quickest way to get your calories if you are in a hurry! Calories will vary depending on your brand of protein powder.
Scrambled/Boiled Egg White - approximately 17 calories per large egg white (4g of protein per egg)
Fresh, Raw Peanut Butter - I do not recommend that you consume this if you are doing cardio. It is somewhat harsh on the stomach. Approximately 105 calories per TBSP.
Raw Almonds - 10 raw almonds are approximately 70 calories.
What should you eat after a workout?
That's pretty simple - a 100-200 calorie snack consisting of a lean protein source and a quick digesting carbohydrate source. The carbohydrates will help your body to digest and use the protein source that you have consumed and repair your muscles (this is how you build muscle. Tear it down to build it up!). It is IMPERATIVE that you eat within 30 minutes of a workout for optimal results!!
Hope that answers your questions!
Tiffany
Do you recommend something different for cardio over 45 min? I see you split it, but don't see a different recommendation. Thanks!
ReplyDeleteDebbie,
DeleteI am so sorry! I do recommend something different - I just updated the post!
Tiffany
I am so happy i found your your fabulous blog! The recipes are great and i feel that my husband and three college age sons (two live at home while attending school and one is out of state) will actually eat them. When my children were young I was a "clean eater" at the gym 6 days a week person and it was easy to stay in shape.....I've strayed over the years and feel lousy! So I'm going to follow your blog and clean up my act!
ReplyDeletethanks,
Jayne
Jayne that is great! Good for you for getting your sons and husband on the band wagon too! This will change ALL of your lives and have a HUGE impact on your family for years to come. Congratulations - you can do this!
DeleteThanks for the post. I'm a morning runner and have not been eating correctly pre-run. My biggest challenge is the slower digesting carbs because I hate having anything sitting in my stomach like that. I generally roll out of bed and go. What would be an appropriate amount of time that I could wait after eating to allow for some digestion but still get the benefit from the carbs do you think? Also, would a small serving of oatmeal count as a slow digesting carb?
ReplyDeleteYou wouldn't really have to have a complex carb (slow digesting) prior to going for a run in the morning. An apple (make sure it's organic!), orange, or banana would be sufficient enough to give you the quick energy replenishment you need to handle your work out after your body has been in a fasted state during sleep. If you have time, oatmeal would be a good option as your slow digesting carb...add some honey or berries in for fast carbs. If you only want to do the fruit before, wait until after to do the oatmeal...just make sure you're at least getting something.
DeleteThe most important thing to do in the morning (prior to your run) is to make sure you refuel your body with the protein that it needs to prevent your body from going into a catabolic state (using muscle for energy).
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DeleteTry light agave nectar instead of honey
Deletethanks for the information, it is really helpful!
ReplyDeleteAbsolutely Melody!
DeleteGreat stuff, Tiff! Now hopefully I won't turn green during our workouts! :)
ReplyDeleteI'm counting on it! You did fabulous today! So glad to be your trainer ;)
DeleteSo glad you posted this! I was just wondering about this this morning. Thanks! :)
ReplyDeleteYou are so welcome! Thank you for stopping by our blog!
DeleteAre rice cakes considered "clean"?
ReplyDeleteAbsolutely as long as the ingredients contain rice, and salt or sea salt only. The flavored kind are definitely NOT clean (I wish they were though!).
DeleteSo is a medium sized banana good enough to have at 5am RIGHT before a 45-50 minute run? I wake up at 5 and am out the door by 5:10. I normally eat a banana and then when I get back, have the slow cooker steel cut oats with some hard boiled egg whites.
ReplyDeleteIt is! It sounds like you are doing everything right!
DeleteI always have a protein shake post strength/ weight lifting. Is it better to have it before?
ReplyDeleteWhat time are you working out? If you have had food prior to working out, you will want to have your protein shake NO MORE than 30 minutes after your workout with a small amount of a quick carb.
DeleteUsually in the evenings and time and planning are not my strengths. I love the protein shakes b/c they are so easy and convenient. Would there be any benefit to splitting a shake and consuming 1/2 before and 1/2 after? I know it's a commitment and it sounds lazy but; 2 kids, school & FT job. Getting the workout in is an accomplishment in and of itself! LOL! Thanks for the info.
DeleteCan you give some examples of good 100-200 calorie snacks to have post-workout?
ReplyDeleteYou always, always, always want to have protein and a quick carb. The easiest (although real food is always better) is a protein shake and a few slices of apple or a rice cake - this assimilates well into your body and helps you start to repair (build) muscle.
DeleteI just found this site a few weeks ago and I love the shake recipes but I struggle eating non caloric sweeteners of any sort. Can I use organic sugar or is that not considered clean. I have tried several protein bars and can not eat them. Just looking for other ideas. Thanks
ReplyDeleteHey! If you can't eat non-caloric sweeteners of any kind (including stevia), you may want to try sucanet, demerara and rapadura sugars. These are minimally processed and are considered clean forms of sugar.
DeleteWhat about eating berries after a workout? I literally crave strawberries when I'm finished! Also, is cranberry juice a good choice?
ReplyDeleteIt definitely depends as to what time you are working out... if it's a morning workout and you haven't had any berries for the day, you could have a few. However, you really don't want to replace the calories you just burned with a more sugary, but still good for you carb.
DeleteCranberry juice is typically LOADED with sugar. If you have any, definitely opt for the no sugar added kind and drink about 4 ounces cut with 4 ounces of water.
Do you have recommendations for refueling DURING a long cardio workout-exp: half or full marathon?
ReplyDeleteIf you are doing a half or full marathon, you DEFINITELY need electrolytes. This is the ONLY time I would advocate drinking a sports drink, eating the gels or even the the sports gummies.
DeleteAre you properly carb loading (good carbs) prior to the workout?
How soon before & after you workout should you eat these things?
ReplyDeleteApril, Typically, I would eat about 30 minutes to 1 hr before your workout and NO LATER than 30 minutes after your workout.
DeleteI was going to ask the exact same question! Thanks for asking April, and thanks for responding Tiffany!
DeleteWhere would melons lie on this? Would they be fine before a workout or better afterwards?
ReplyDeleteMelons are typically high in sugar. If you want to eat them, make sure that you are working out in the morning, and eating them right before you workout since it is a quick burning carbohydrate. I would also consider limiting these due to their sugar content.
DeleteWhat do you recommend before/after doing an Insanity workout (month 1)?
ReplyDeleteInsanity workouts are tough and if you eat something that will sit heavy in your stomach prior to doing the workout, there's a good chance you may be nauseated. I would suggest a half of a banana just for a little energy.
DeleteAfter the workout, you will definitely want a protein and a fast carb.
Eating 'within' 30 minutes is a myth. It ruins the rest of your blog with comments like that.
ReplyDeleteUnless you have been fasting all day the macro-nutrients taken in (including meals with protein) mean you will have sufficient amounts for after the gym. The over all macro-nutrient goal is more important than the timing.
This is not to say its bad to eat within 30 minutes, but it is not essential at all. The worst case scenario is you end up hungrier later and eat more than you should.
The window for maximum opportunity after the gym is closer to 24 hours than 30 minutes.
Please do not try to reduce the credibility of our blog by posting your beliefs on nutrition and calling our belief (and that of nearly all nutritionits, RDs, trainers, bodybuilders and fitness professionals) false.
DeleteAlso, please provide credible sources when refuting our information.
With that said, I would encourage you to research hypoglycemia, essential nutrient utilization and consumption (i.e. essential amino acids), neuroglycopenia, insulin response and sensitivity, hormone funtion, the effects on lack of proper nutrition on the HPA-axis, cortisol, and the other host of effects that can happen post-workout with lack of proper nutrition. I'm not going to say that you're completely wrong because I know where you're coming from with your argument (probably an intermittent faster?), but when you get into hormonal function and you actually need to have enough glucose in your bloodstream to work effectively at your day job, you need to follow the common guidelines we (and nearly all professionals) have provided.
Next you will be telling people they have to eat every 3 hours to aid metabolism.
DeleteIt's not my belief, im stating fact found be studies. I do indeed have evidence to support the fact the anobilic windows is more like 24 hours.
http://www.ncbi.nlm.nih.gov/pubmed/21289204
You referencing a "host of effects that can happen post-workout with lack of proper nutrition" but in the context of it being a daily occurrence. If you have eaten as you should through the day this will not happen. If you have fasted then worked out then the window after working out should be filled with the correct macro-nutrients as quickly as possible, no one does this though.
When speaking of nutrition for improving body composition or training performance, it's crucial to realize there's an underlying hierarchy of importance. At the top of the hierarchy is total amount of the macronutrients by the end of the day. Distantly below that is the precise timing of those nutrients. With very few exceptions, athletes and active individuals eat multiple times per day. Thus, the majority of their day is spent in the postprandial (fed) rather than a post-absorptive (fasted) state. The vast majority of nutrient timing studies have been done on overnight-fasted subjects put through glycogen depletion protocols, which obviously limits the applicability of the outcomes. Pre-exercise (and/or during-exercise) nutrient intake often has a lingering carry-over effect into the post-exercise period. Throughout the day, there's a constant overlap of meal digestion & nutrient absorption. For this reason, the effectiveness of nutrient timing does not require a high degree of precision.
The Primary Laws of Nutrient Timing
The First Law of Nutrient Timing is: hitting your daily macronutrient targets is FAR more important than nutrient timing.
The Second Law of Nutrient Timing is: hitting your daily macronutrient targets is FAR more important than nutrient timing.
Eating 30 minutes after working out is fine, there will be no negative effects, but if you want an honest blog with 'real' advice, please dont follow the magazines and other poor sources that offer this advice, all of whom benefit from people buying the supplements advertised by them.
Is it important to eat before at 5:30 a.m. workout? My problem is my stomach cannot handle food this early in the morning. I am currently doing the Insanity program.
ReplyDeleteI'm not too familiar with the Insanity program, but I would at least try to drink a small protein shake with a banana or an orange. If you're able to make it through the workout program then it's probably okay if you just take some BCAAs prior to the workout and then eat a large breakfast after...you just run the risk of feeling physically drained during the workout and potentially burning off some hard-earned muscle for energy.
DeleteHope this helps!
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ReplyDeleteI do the bar method, is that considered cardio or weight training?
ReplyDeleteThe workouts range from (about) 35-55 minutes long.
DeleteHi Kirsten! I am very familiar with this workout. It's more of a strength training. I would recommend sticking to the before and afters for the strength training.
DeleteI usually have a small banana with 1 tablespoon of natural peanut butter before me runs/spin workouts. I am working out for 40-45 minutes around 5:30am. I was told you need the pb to maintain the sugars for a workouts. Should I really cut the preworkout protein? It goes against what I have heard before. Can you explain the science behind it again please?
ReplyDeleteI have the same question. I would like to know as well since I usually have some natural pb with my rice cakes before a HIIT run.
DeleteHi There!
DeleteIf you are going for a harder-type run, you can definitely have a little peanut butter and it will most likely kick a little energy your way toward the end of your workout.
One word of caution: I find with many of my clients and with myself, if you consume a nut butter, like peanut butter prior to a hard workout, like HIIT, you will be tasting it the entire time! It's your call, but it may impede the progress of your workout.
Hi guys! Great site. I was wondering about protein shakes, I've just started to get really busy in my job so have been thinking about bringing these into my diet to ensure I don't miss out on any protein in my day.
ReplyDeleteDo you drink a protein shake as a meal replacement or in addition to your 5ish meals per day after a workout? Thanks!
Hi Jen! It would depend on what time you workout. I workout after work so I drink a shake after my weights session & then I eat a real meal (whole foods) about an hour later. Then I also eat right before I go to bed.
DeleteIs it true that I need to eat 100 grams of protein a day? I am eating clean, working out daily with a trainer, but eating every 3 hours and this much protein is very difficult, any suggestions?
ReplyDeleteI was just reading the snack list to eat before and after workouts. I tend to workout after I get my children in bed so it is usually 8:45ish before I start. I usually do a 30-45 min workout which varies and then I am in bed for the night by 10. Do you still recommend to have these snacks
ReplyDeleteWhat snacks/ meals are good on days you do both? Cardio & strength??
ReplyDeleteYou definitely want to make sure you at least get the protein in before you go to bed...you'll need it for repair and recovery while you sleep. The carbs aren't as big of a deal given that you are consuming them within an hour of waking the following morning. If you're doing weights make sure you get some quick carbs (some type of fruit would be good) about 30-45 minutes prior to working out.
ReplyDeleteHope this helps!
Can you have a protein shake before you workout?
ReplyDeleteAbsolutely! I would recommend always having some protein within a 2 hour window of working out. You may want to wait about 30 minutes or so after consuming the shake so that you're not digesting the protein at the same time you're starting your workout.
DeleteI am moving my workout schedule to the early morning instead of of after work (mid-evening). In the past, when i have worked out in the mornings, by 11am or so I feel really exhausted and completely drained of energy. I have an office job so it's really easy to just sit and my desk and feel like I could nap under my desk! Could it be my diet before the workout? If I can't remedy this, working out will be hard to keep going in my life. Any suggestions?
ReplyDeleteHi Anna - what's the rest of your diet look like? It could be a lot of different reasons, but the main thing is that you want to make sure you're getting some fast carbs right after your workout. Before your workout you need to get some complex carbs (about 1-2 hrs before) and maybe half a banana right before...you can eat the other half during your workout or right after.
DeleteSounds like what may be happening is that you're experiencing hypoglycemia and when you have low blood sugar you're going to feel exhausted. As I mentioned, the best way to combat this is to have a banana or fruit right after your workout.
Thanks, Scott. So, an example of your answer would be something like--a serving of oatmeal when I get up and then a half a banana right before I work out and then a banana or orange or something high sugar afterwards?? Would that work? To answer YOUR question- The rest of my diet is very healthy but was not as healthy when I last tried to workout in the mornings; however although I am eating healthy foods, I am not sure I am eating them at the right times throughout the day. I am new to the concept of things like: quick carbs, complex carbs, high sugar/ low sugar fruits and veg, etc. Basically, I don't know the vernacular/definitions and if I did, I don't know WHEN to eat these foods for MY particular schedule and fitness goals. I need a cheat sheet or something. If there is any literature you could recommend to augment this learning curve, I would appreciate it. In the meantime, I am just trying to eat whole/from-the-earth foods.
ReplyDeleteI work split shifts in an office, so I work out in the middle of the day, between my shifts. During the week I lift weights, and run or bike on the weekends. I see that you have advice for early morning workouts, but what should I eat before and after my noon workouts? I am new to all of this and would appreciate some help! -Nancy
ReplyDeleteI am on a very strict diet, due to an overgrowth of candida in my system. I can't eat fruits/sugar/dairy or any simple carbs. I was wondering if you knew of other options I could eat before and after workouts. Any advice would be very appreciated. Thank you!
ReplyDeleteHi.
ReplyDeleteSad to admit but my family and I are terrible eaters. I want very much to turn us around. Can you recommend a book or a program to get more information? What is "eating clean"? We have had or bad habits so long, I don't even know where to begin.
You should check out Tosca Reno's Eat Clean Diet series. She lays out all the principles of eating clean and has some great recipes as well! She also has a great book for families called the Eat Clean Diet for Family and Kids. Hope this helps!
ReplyDeleteP.S. I love this blog! You guys have some very beneficial information on here. Can't wait to try all the clean recipes. Keep up the great work!! :)
What about swimming, where does this fit in. Is it cardio?
ReplyDeleteSwimming would be considered cardio!
DeleteWhat would you recommend for someone who works out at Title boxing 2 days, swims 2 days, and runs and does weight training for another 2 days in a week? Thank you :)
ReplyDeleteHello!
DeleteI would just follow the same plan! If you are weight training, go with foods that will give you strength and recovery. If you are doing cardio, then you will need quick acting carbs.
Just found your blog. So helpful! Thanks for all the great information! I have 2 questions: 1) Is a Crossfit class considered cardio or strength training? 2) Sometimes I do weight-training and then do about 20-30 minutes of light cardio afterwards. How do I handle pre-workout nutrition on those days? Thanks a bunch!
ReplyDeleteTechnically, the goal of crossfit is resistance training with a cardio element. So, I would treat it as a hybrid - you should have a small amount of carbs before and some protein. Then a protein shake or source and some carbs afterwards.
DeleteI tend to do cardio and weights in the same day, is that ok? If so then which meal should I choose? I usually will do light warm up cardio then go to body pump class then do 2-3 mile run after.
ReplyDeleteHello!
DeleteIt sounds like you may be overtraining - this can hurt your body and your results more. It may feel like you are not doing a lot at first if you just take a body pump class, but go up on the weights. You will definitely see the difference in a few weeks. (And save the run and cardio warmup for another day.)
I would follow more of a strength based before & after for Body Pump days and cardio based for cardio days.
I just found your website while looking for a clean protein powder. What a great resource you are. I have a question about the eating before a workout. I currently get up at four, have one cup of coffee and a bible time . I start my workout at quarter after five or so (on an empty stomach, woops). I do about 30-40 minutes of weight training and 45 minutes of intense interval cardio (1 p90x workout and 1 insanity workout). What would you recommend for a before and after meal? Thanks so much for the info! It is greatly appreciated.
ReplyDeleteHi!
DeleteYou definitely need to eat something within 1 hour of waking! Especially if you are working out for 1.5 hours! Empty stomach = poor workout! As for what to eat before, I would try some oatmeal and a an egg white - nothing too heavy and save a protein shake and lean carbs for afterwards.
Pinterest brought me to your side and I have to say you shared some pretty helpful tips. Thank you for posting!
ReplyDeleteHi, Great site! I wanted to get your input on where professional level ballet classes fall--it's definitely anaerobic, and I would venture that it's closer to strength training, but I'm alway a little confused because we also have lots of "out of breath" and high-heart-rate moments, they just come in shorter, more intense spurts than say, a 45 minute run--so is it somewhere in between? I have trouble with losing muscle too quickly during the season, so I think I should reevaluate my pre/post rehearsal/class snacks. Any thoughts?
ReplyDeleteHi Annie!
DeleteI actually danced professionally (when I was younger)! I would follow more of a strength training type pre/post workout snack schedule since most classes consist of mainly barre work (unless you are doing a mad frappe combination). If you have rehearsals or a floor-only class, then you may want to throw in some additional carbs.
Hope that helps!
Tiffany
Hi there!
ReplyDeleteI am relatively new to the clean eating lifestyle (today ends week 7!) and am even newer to learning about how to properly fuel your body pre/post workouts. I usually workout from 6:30-7:30pm Mon-Thurs and over the last few weeks, I've been eating dinner vs. a snack after working out since it's just about dinner time when I get home. Is that okay as long as my 300 calorie dinner consists of a protein and carb? Or should I have a 100-200 calorie snack right after the workout and skip dinner (opting for a larger lunch or mid afternoon snack)? I just don't think I'd be able to eat a snack PLUS dinner -- that seems like too much food! Also, Jamie Eason suggested not having carbs after 7pm so I've been avoiding them at dinner; however, I have to eat some type of carb after my workout right? I've also heard that eating fats post workout will slow the absorption of the protein/carb, but I've had avocado and other healthy fats with my dinner. Do you suggest avoiding fats for my dinner after workout? Sorry for all the questions -- I'm just trying to figure out what's most important to reach my weight loss goals!
Thank you so much in advance!
- Lennie
Hi Lennie!
DeleteThanks so much for writing to us. It really depends on your goals. Are you trying to get into fitness model/competitor shape or just improve on what you have going on right now?
Having dinner is perfectly fine after your workout - just make sure that it does include a small amount of a good carb, like vegetables, brown rice, etc.
As for fats before bed, they aren't necessarily a bad thing! You will want to "experiment" with what works best for you since all of us have slightly different body chemistry. Don't be afraid to try something!
Tiffany
I work out at 7:30 - 9:00 at night should I still have a protein shake that late?
ReplyDeleteAbsolutely Nadean! You may consider a casein protein shake - it will keep you fuller longer as it takes longer to digest. (Keep that metabolism going while you sleep!)
Delete