As a sports nutritionist, my practice is a little bit different from that of your average clinical dietitian or clinic nutritionist. As opposed to trying to cure a condition or better your overall internal health, my real background is in eating for optimal performance – to run faster, for example, or to get a stronger swim stroke.
Sure, the majority of my nutrition clients are looking for something more general – weight and/or fat loss – but a lot of my high-performing friends (think other trainers, competitive athletes, and amateur racers) are actually clueless about how to best fuel their bodies to better their sports performance.
This week’s #AskAmanda centers on exactly that – what to eat before and after a workout, when to eat it, and how important is sports-specific nutrition.
A reader mentioned that she is perplexed about what to eat before yoga, since if she doesn’t eat anything, she’s lightheaded during practice, but if she eats too much, she feels heavy and inflexible. In this case I would absolutely recommend taking in a small amount (100-200 calories) of liquid, easily digestible carbohydrate-focused calories, such as a glass of enriched soymilk or a nondairy fruit smoothie made with 1/2 cup almond milk and a handful of strawberries, or if you can stomach real food while holding a headstand, go for half a banana, a few dates, or a piece of sprouted grain toast.
For longer duration exercise (think runs of 60+ minutes, Spin classes, 2000-meter swims, or similar), you’ll need a bit more fuel – but it’ll have to be equally digestible. Here I’d recommend taking in closer to 300 calories of mostly high-GI carbs, such as a baked potato with olive oil, a bowl of organic rolled oats made with non-dairy milk and a handful of berries, or a couple slices of sprouted grain bread spread with 1/2 an avocado. Endurance exercise lasting under one hour, by the way, requires no extra nutrition outside your normal meals – if you’re feeling low on energy, try mixing coconut water into your water bottle, or nosh a handful of nuts just before you head out.
Finally, high-intensity training – such as HIIT, weight lifting, Crossfit, or similar – means high-impact protein is needed to repair and build muscles as soon as possible after the activity. Assuming you start your workout well-fueled, aim to take in about 200-300 calories of mostly protein and a few lower-GI carbs within 30-60 minutes after exercise. Here I’d recommend something like a small can of tuna mixed with 2-3 TB Greek yogurt spread on a few whole grain crackers, a sweet potato topped with steamed broccoli and shredded chicken breast, or a quick sandwich of sprouted grain bread and natural peanut butter.
The crucial foods to avoid before any physical activity are oily, spicy meals (think heavy sauces, fried foods, and curries), dairy products (milk, lactose protein powders, and yogurt are definite barf-brewers), beans and seeds (gas-o-rama), eggs (zero carb), and fancy coffee drinks (the combination of caffeine, dairy and vigorous movement is like a gastrointestinal time bomb).
What are your favorite pre-and-post-workout foods – or do you have an “uh oh” fuelling horror story?
thoughts on this – On and IF schedule of eating beginning at 1pm- 9pm or 12pm-8pm yet start day with a 1:45 hr swim session….? No pre or post fuel due to IF pattern?
Ah, tough one. Def no pre-fuel, but would do a bulletproof 30-60 min after just to get some protein and fat back in the bod. Still wouldn’t break fast! 😉
Thank you, Amanda!
Let me know what you try! 🙂
I like a piece of Ezekial bread, a Tbs of peanutbutter and a half banana before my strength/cardio class.
That’s basically my first meal of every day – LOVE that combo!