When we say "before" a workout we mean 1-2 hours pre-workout...you have to give your body a chance to digest the meal before putting the workload of strenuous exercise on your system, otherwise you might experience cramping, stomach pains, constipation and/or incontinuity, other gastro-intestinal issues, and dehydration. The National Association of Sports Medicine (NASM) recommends that your pre-workout meal be a blend of carbohydrates, protein, fat, and fiber...more specifically, 50-60% of the meal carbs, 20-25% protein, 20-25% fat, and 5-10% fiber. Common pre-workout meals that I recommend include:
- apple with cheese (2-3 small slices)
- celery with peanut butter (about a tablespoon)
- yogurt with granola (about a tablespoon)
- 1/2 cup uncooked or cooked oatmeal
- small (6-8 oz.) fruit smoothie (milk, yogurt, fruit, protein supplement)
- granola bar with milk
There are several other combinations and types so please feel free to add or remove others as long as you stick to the basic breakdown. These pre-workout meals should be relatively light (200-300 calories) and should provide the body a good blend of nutrients your body will need prior to workout. I would also recommend all meals accompany 8-16 oz. of water.
Your post-workout meal should be eaten 40-60 minutes after the workout and should be a higher blend of protein (50%), lower blend of carbs (20-25%), fat (10-15%), and fiber (5-10%). The post workout-meal should be a bit higher in calories (400-600)...some common examples include:
- egg white omelete with ham and cheese
- turkey and swiss sandwich with lettuce, tomato, mustard, light mayo
- cottage cheese and apple sauce (organic) with banana
- large (12-16 oz.) fruit smoothie w/protein supplement
- cheese, apples, and crackers (low-fat)
- bran muffin with string cheese
Again, these are just ideas and intended for those trying to burn fat and lose weight. Consult with your medical professional. Feel free to post more ideas or email me questions.