Core Daily
Movement
Q & A: Pre-workout Snack vs. Post-Workout Shake
Q - What's more important: a pre-workout snack or a post-workout shake?
A - To build strength, you need to fuel your body before you train and after your session.
Fuel Up
If you eat before you train, you'll be able to train at a higher intensity, and for more time. Reach for your pre-workout snack about 30 minutes to an hour before you hit the gym. Here are a few options that pack the nutrients your body needs:
1. One slice of whole wheat toast with 1 Tbsp natural peanut butter
2. Fat-free yogurt 1/2 c Kashi cereal
3. Bar of choice
4. Pre-workout shooter: 1/2 scoop whey protein and 8 oz juice or sports drink
Re-Fuel
If you miss your pre-workout meal, make sure you eat after you train. This is the most important part of performance nutrition. That's because when you train, you deplete your energy stores, breaking down muscle and dehydrating your body. To help your body recover from the stress of exercise, you need a post-workout meal--and you need it fast.
By eating within 30 minutes of the end of your training session, you trigger your body out of a state of breakdown and into a state of recovery. This snack should consist of 20 to 30 grams of protein and 40 to 90 grams of carbohydrates. Shoot for a ratio of 2:1 or 3:1 carbs to protein.
1. Shakes are best because they contain protein that your body can easily digest, so it travels faster to your muscles.
2. Chocolate milk
3. Meal that balances 4 ounces of protein with a large helping of carbohydrates
Questions
Have a question you'd like answered? Join the conversation in Core Talk.
About The Author
Amanda Carlson – As a registered dietitian, Amanda Carlson has provided educational seminars and individual counseling to a variety of professional and elite sports organizations.
