Depending on the length and intensity of your workout, you may also want to eat during it. Again, this varies person to person, but in general Ansari recommends bringing along a snack for workouts that last more than 45 minutes. “I have a lot of people who run and they'll tell me ‘Once I hit that one hour mark, I feel like I'm tanking,’” she explains. In those instances, eating or sipping something simple, like a piece of fruit or an electrolyte drink that contains carbs, can provide the energy boost you need to finish feeling strong. If it’s not possible to snack while you exercise—maybe you’re in a group fitness class, for instance, or you don’t like to carry anything on you while you run—just make sure you fuel up shortly beforehand. “It’s going to enhance your performance,” explains Ansari.
Don’t forget about hydration. Drink at least two to three cups of water two to three hours before exercising, says Ansari, and be extra mindful about pre-workout hydrating if you’re planning an especially sweaty workout, adds Raffals. It’s also smart to regularly hydrate during exercise and keep tabs on your hydration levels throughout the day. You’re doing a good job if your pee is the color of lemonade, says Ansari. If it’s more like apple juice, drink up.
What to Eat After a Workout
It’s important to eat within 30 to 60 minutes of exercising so that you can boost your body’s recovery process and start your next workout feeling strong. What foods are best? Go for simple carbohydrates, which help quickly refuel your muscles, and protein, which helps rebuild your muscles, says Raffals. She recommends chocolate milk, as it combines both macronutrients. Plus, it’s hydrating. Other good post workout bets, per Ansari, include: fruit or a bar with a protein shake; Greek yogurt with fruit, granola and toast; a lean protein burger with a bun, avocado, and a side of salad and fruit; and a veggie and quinoa bowl with avocado, a cup of soy milk, and a piece of fruit.
Make sure you hydrate post workout, too. And if you got super sweaty during your workout, consume electrolytes to replace what you lost. Bananas, which contain the electrolyte potassium, are a solid pick, says Raffals.
If your workout was brief and low-intensity—say, you went on a 30-minute walk—you don’t necessarily need a recovery snack or meal, says Ansari. Instead, think back on when you last ate. If it’s been three to four hours—or, if you actually feel hungry—then find something to nosh on. But if not, don’t feel obligated to chow.
Should You Eat Before a Morning Workout?
Both experts advise eating something before a morning workout. Doing so will give you the energy you need to train harder and get the most out of your workout.
It’s OK to eat 30 to 60 minutes before a morning workout, as long as you adjust the type of food you’re eating, says Raffals. Simple foods like a banana, diced fruit, raisins, dates, or a bar are good options. If you can’t stomach solids early in the day, at least try a cup of juice, suggests Ansari.
If you really prefer to exercise on an empty stomach and you feel fine doing so, that’s probably OK, says Raffals. Just know your workout may suffer. “In general, people feel better and perform better if they've been able to fuel prior to a workout,” Raffals explains.
How to Determine The Best Pre-Workout Fueling Plan
Finding the best pre-workout nutrition plan for you is a matter of trial and error, says Raffals. The above guidelines can help, but there’s a lot of variation in how we digest and absorb foods, “so figuring out what foods help us feel nourished during a workout can take some experimentation,” she explains.
Ansari suggests mentally noting what you ate on the days you felt especially strong and energized during a workout. Also pay attention to what foods sit well with your stomach and in what quantities and how far ahead of a workout you consumed them. With time and a little bit of mindfulness, you’ll get a better sense of what works best for you.
