Pre/Post Working Nutrition Q&A
Let’s answer about a common questions I get about pre/post workout meals.
Note: These answers are only for Functional Strength Training workouts that last anywhere between 15-60min (so, the general public). This information MIGHT NOT pertain to you if you're working out for longer than 60min. This information DOES NOT pertain to you if you're competing or a seasoned athlete.
SHOULD I eat before my work out?
I normally suggest all my clients eat something small 30-60 min before our sessions. Unless they ate a big meal 2-3 hours prior to, then they're probably ok. In my experience, most people benefit from having something in their systems beforehand or else they risk getting nauseas and lightheaded (and potentially fainting). Plus, if you fuel up properly, your body will use that food as fuel and you'll find you have MORE energy and can put MORE effort into your workout (aka more benefits). It all depends on you though. I've had smaller than a handful of clients in the past that don't like to eat before they workout, and they're physically fine, but they risk not being able to show up as their absolutely best during the workout.
CAN I fast while working out?
The only forms of exercise I would generally say you can fast during (if you really want) would be low steady state cardio (like a short recovery run) and some practices of yoga. It's not something I personally would suggest to most, but if you happen to feel your best when you do, then go for it! Everyone is different!
WHAT should I eat before my work out?
I recommend my clients eat or drink a SMALL meal consistent of a fast-digesting carbohydrate and some protein 30-60 min before their workouts. Some examples would be:
Yogurt with Fruit
Oatmeal with Fruit
Banana or Apple with Nut Butter
Rice Cake with Nut Butter
Protein Bar
Dried Fruit with Mixed Nuts
Fruit Smoothie with Protein Powder
Boiled Eggs with Toast
Remember, everyone is different. Tolerance varies. It will take a bit of trial and error to find what works best for you, but keep at it until you find a time and snack that works best.
What should I eat after my work out to make sure that I’m recovering well?
After a workout, you're going to eat... essentially the same thing you did before, but a little bit more. Now you'll want to focus a bit more on slow-digesting carbohydrates (also known as complex) to replenish your glycogen stores and some protein to repair muscle tissue and promote the development of new muscle tissue.
Also, as always, remember to hydrate, hydrate, hydrate.
If you’re looking to feel more confident in your body, learn how to let go of dieting for good to enjoy food without guilt, and turn exercise into something you love to do rather than something you “have” to do, submit a client application to get in contact with me! I work with clients virtually all over the world helping those who are frustrated with dieting and want to change their relationship with food, exercise and themselves.
Hi, I’m Azul Corajoria, an Integrative Health Coach, Personal Trainer & Yoga Instructor. I support my clients in making step-by-step changes so that they can live a healthy and balanced life. By recognizing the interdependent roles of mindset, nutrition, and movement I educate and hold my clients accountable for achieving their health goals through lifestyle and behavior adjustments with an emphasis on self-care. Together, we navigate the contradictory world of nutrition through intuitive eating, practice mindful movement, and implement small mindset and lifestyle shifts that empower them to be their best selves in the easiest way possible.
