Pre Workout Food vs Post Workout Food

Okay... it can be a bit of a hassle getting to the gym consistently on a weekly basis. It can be an even bigger pain when you're not seeing the gains (or the losses) even after you've been at it for quite some time. I was in that scenario earlier in 2018 when I was working out consistently for three months (3-5 times a week). I was annoyed, I was frustrated and the scale wasn't showing me what I wanted to see. The problem was obviously... what I was eating. Pre and post workout food are crucial to your weight loss, weight gain, muscle gain...etc.

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As with every other fitness routine and all other fitness advice: you are what you eat. You can't get popping abs unless you eat like you want popping abs. So below I've curated a list for you to make it easier on deciding what you should eat before and after your workouts.

Pre Workout Food vs Post Workout Food

Pre Work Out Food

The key crucial thing to remember when you are having a meal before your work out is to have something that is high in carbs (for energy mostly), moderate in protein, and low in fat or fiber. With that said here's a list of meals/snacks you may want to give a try before you hit the gym.

1. Greek Yogurt with granola or berries (if you are going for something on the lighter side)
2. Smoothies- You need to be careful that the smoothie is not chalk full of sugar. Have a good balance of greens in there as well
3. Oatmeal- You can add fruit/berries for natural sugar (this is also if you are looking for a quick and light meal)
4. Peanut Butter- Mix in 1-2 tablespoons of peanut butter and some type of fruit (banana or apple works best). You can also add in honey for sweetening purposes
5. DIY Energy Balls- You can grab an easy no bake recipe from Pinterest that requires oats, honey, protein powder and some sort of nut butter.
6. Homemade Granola- similar to the DIY energy balls, by making your own granola bars you avoid the artificial flavors/ sweeteners and stick to the good stuff to power you through your workout.
7. Peanut Butter & Jelly Sandwich- I'm a fan of all things peanut butter. Whole wheat bread and natural peanut butter make for a quick cheap meal on the go.

Post Work Out Food

The key to eating after your workout (which I always fail at FYI) is protein. Yes you want to eat carbs too, but you definitely need to up the protein level as well. The protein will help repair and build muscle, where as in your pre work out meal you needed more carbs to fuel/ energize your body to get through the workout. Now you're in the rebuilding phase. Here are a few meals/snacks you may want to try

1. Quinoa (helps give you the carb/protein balance you need post workout)-I usually pair this with berries, nuts or sweet potato
2. Rice/ Pasta
3. Fruit (Pineapple, berries, bananas)
4. Animal or Plant based protein (salmon, chicken, tuna)
5. Sweet Potato
6. Avocado - Pair this with toast, and an egg omelet and you have one of the best post workout meals that won't take too much time to prepare.
7. Nuts/ Nut Butter- Almond butter spread on whole wheat toast will give you a nice balance of carbs and proteins

With both your pre and post workout meals you want to make sure you are staying hydrated and drinking tons of water. I like to go for 3 liters a day, and even more during the summer. Ask your physician before starting any workout programs, regimens, or diets.