{"id":3091,"date":"2020-08-17T08:49:59","date_gmt":"2020-08-17T15:49:59","guid":{"rendered":"https:\/\/blog.myshapa.com\/?p=3091"},"modified":"2022-08-19T11:07:31","modified_gmt":"2022-08-19T11:07:31","slug":"what-should-you-eat-before-and-after-you-work-out","status":"publish","type":"post","link":"https:\/\/home.myshapa.com\/what-should-you-eat-before-and-after-you-work-out\/","title":{"rendered":"What should you eat before and after you work out?"},"content":{"rendered":"\n
\"What<\/figure>\n\n\n\n

Are you confused about what to eat before and after you work out? There\u2019s a lot of conflicting advice out there about when, what, and how much to eat around your workouts. Rigorous training, like the kind endurance athletes or body builders engage in, certainly does require attention to specifics. However, if you\u2019re someone who is just trying to get healthier and maybe lose some weight, with the goal of working out for an hour or less each session, this article is for you! Ultimately, what works best for you around your training will be highly individual, and you may have to experiment a bit to find the right eating pattern for you.<\/p>\n\n\n\n

Meal timing around your workout<\/h2>\n\n\n\n

If you\u2019ve eaten a complete meal in the one to two hours before your workout, and will eat another complete meal in the one to two hours afterwards, then you\u2019re set – eating closely before or immediately after you work out is purely optional. On the other hand, if you feel hungry, even a low-grade, \u201cI could eat\u201d hunger, you may want to consider a small meal or snack 30-60 minutes before exercising. You may be able to eat even closer to your training session, but it varies by individual. I can eat a few minutes before I work out, but I have friends who would get sick if they ate less than 30 minutes before exercise. Know yourself!<\/p>\n\n\n\n

Fasting and workouts<\/h2>\n\n\n\n

Do you like to exercise first thing in the morning on an empty stomach? There are no hard and fast rules about this – if you feel great, keep it up. But if you find yourself slogging through your workout, it\u2019s probably because you\u2019re running on empty. First, make sure you\u2019re hydrated. That goes for periods of fasting, too. You wake up dehydrated <\/em>every morning, and your cells can\u2019t function their best unless they get some fluid, pronto! Drink at least one full glass of water as soon as you wake up, and remember to drink water throughout your workout, too.<\/p>\n\n\n\n

If you enjoy early morning workouts but struggle with unstable blood sugar, like in the case of diabetes, working out in a fasted state is not a good idea, as it may cause your blood sugar to drop too low. While eating a meal might not be feasible for you based on timing, grabbing an easy-to-digest protein shake or whipping one up quickly in the blender before you work out is your best bet.<\/p>\n\n\n\n

Prioritize carbs before you work out<\/h2>\n\n\n\n

Your muscles store carbohydrates in the form of glycogen, and draw upon these stores during exercise. Ever feel like you hit a wall halfway through your workout? Empty glycogen stores may be to blame. To ensure that you can give your workout your all, you\u2019ll want to make sure to include carbohydrates in your pre-workout meal or snack. Carb-friendly foods I recommend include:<\/p>\n\n\n\n