What To Eat Before And After A Workout

By Cynthia Sass, M.P.H., R.D. for Shape.com

As a sports nutritionist I work with clients who earn a living working up a sweat. But whether you're a pro or you get your adrenaline pumping before or after your nine to five, there's a science to what you should eat before and after to maximize your workout and recover from the wear and tear it puts on your body. Here are five rules of thumb to keep in mind.

Cynthia Sass is a registered dietitian with master's degrees in both nutrition science and public health. Frequently seen on national TV, she's a Shape contributing editor and nutrition consultant to the New York Rangers and Tampa Bay Rays. Her latest New York Times best seller is Cinch! Conquer Cravings, Drop Pounds and Lose Inches.

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Comments

[fittodo4health]

09:46 AM on 06/06/2012

Do workouts with empty stomach for best results and after workout eat healthy foods like fruits, vegetables etc. Drink plenty of water through the day

[ScritchfieldRD]

07:08 PM on 09/19/2012

Actually do NOT work out on an empty stomach. http://health.usnews.com/health-news/blogs/eat-run/2012/09/10/facts-and-myths-about-fueling-up-before-your-workout

[jgarma]

02:17 AM on 02/16/2012

Post workout, I suggest that within that 30 minute window you ingest according to how you worked out and what your objectives are.

If your workout is intense, particularly if you've done sets of 30 second plus sprints (running, biking, stationary cardio thing) in between some minutes of a relaxed pace, then your body will be producing a lot of human growth hormone for hours after your exercise.

A person over 30 years old, may want to nurture that HGH production since it's produced in greatly diminishing amounts as we age, and is vital for youthfulness, energy, muscle, etc. To do this, your after workout drink should be 20+ grams of protein and very little carbs. The best and easiest way to do that is with a protein supplement mixed with, say, almond milk. Whey protein is a good way to go. Make sure it's of high quality. ProHealth has a good product: http://wp.me/pA04z-3S

If your aim is too quickly recover, say cause you wanna do the whole thing over again tomorrow, then mix your protein with carbs. Make sure they're low glycemic (slow carbs).

[kelbell]

02:54 PM on 02/15/2012

My favorite thing AFTER a workout (maybe 30 minutes after because i grab it once i'm home) is organic horizon's low fat choc milk! They come in lil juice boxes (yes, for kids) but they are so adult friendly too! My trainer, callie, says that the calcium and protein are awesome for you and while you shouldnt eat a meal until 1 1/2 hours after a workout (if you're trying to lose weight) so that your metabolism can stay nice and high, these wont affect it. I love to grab one and jump in the shower. It curbs my appetite and its a great treat to enjoy after getting your butt kicked!

[tomteboda]

03:03 PM on 02/15/2012

My dad's favorite post-workout meal is a large glass of milk as well (though not choclate).

[kelbell]

09:02 AM on 02/20/2012

Nice! Gotta keep those bones strong!

[janedoe31]

10:08 AM on 02/15/2012

here's an idea...don't eat. no matter what you eat prior to a workout will end in burping and indigestion. I just pop a couple of tic tacs in mouth to avoid dry mouth....the mint also soothes the belly.

[jdavilazero]

02:10 PM on 04/19/2013

I've noticed this! I always end up burping during my workout! All I eat is half a sandwich within about 30 min of my workout! I think I will try not eating before a workout for a few weeks, see how that goes.

[sc00by]

09:55 AM on 02/15/2012

Actually, its better not to eat at all before and after a workout.

[MtnGeek]

05:10 PM on 02/15/2012

Thanks Scooby, I'll remember your expert advise.

[jgarma]

02:18 AM on 02/16/2012

Nor at any other time?