Workout Meals/Fluids

Pre Workout Meal/Fluids

Pre-exercise fluids are critical to prevent dehydration. To allow time to excrete excess fluid, start at least 4 hours before an activity and aim for an intake of 5-7 milliliters of water per kilogram of body weight (Rosenbloom & Coleman 2012). Before that, the athlete should drink enough water and fluids so that urine color is pale yellow and dilute-indicators of adequate hydration.

It is customarily recommended that exercisers consume about 1 gram of carbohydrate per kilogram of body weight 1 hour before working out, and 2 g of carbohydrate per kg of body weight if 2 hours before exercise, and so on (Dunford & Doyle 2008).

For a 150-pound athlete, that would equate to about 68 g (or 4-5 servings) of carbohydrate, 1 hour before exercise. For reference, 1 serving of a carbohydrate food contains about 15 g of carbohydrate. 

It is generally best that anything consumed less than 1 hour before an event or workout be blended or liquid-such as a sports drink or smoothie-to promote rapid stomach emptying. Bear in mind that we are all individuals and our bodies will perform differently. It may take some study to understand what works best for you.

 

Post Workout Meal

Training generally depletes muscle glycogen. The first 30 minutes or so after exercise provide an important opportunity for nutritional recovery due to factors like increased blood flow and insulin sensitivity, which boosts cellular glucose uptake and glycogen restoration (Rosenbloom & Coleman 2012).

To maximize muscle glycogen replacement, athletes should consume a carbohydrate-rich snack within this 30-minute window. The recommendation for rapidly replenishing glycogen stores is to take in foods providing 1.0-1.5 g of carbohydrate per kg of body weight within 30 minutes of extended exercise (Smith & Collene 2015). 

For a 150-pound athlete, that equates to between 68 and 102 g of carbs (or ~ 4.5-6.5 servings of carbs) immediately after exercise. Since this can be difficult to consume in whole foods shortly after activity, liquid and bar supplements may be useful and convenient after exercise.  Ideally, athletes should repeat this carbohydrate load for 2-hour intervals for up to 6 hours, or transition to carbohydrate snacks and meals if another intense training session will occur within 24 hours (Smith & Collene 2015). Consuming smaller amounts of carbohydrates more frequently may be prudent if the previous recommendation leaves the athlete feeling too full.  (NASM 2017)