Whether your aim is to build muscle, get fit or simply to shed a few pounds, nutrition and exercise go hand in hand in attaining those goals. Knowing what foods to eat -- and when to eat them -- before a workout is important. Often overlooked is what to eat after exercising --- choices that can be just as vital as your pre-workout decisions. Discuss your diet and exercise regimen with your doctor, and get his approval before making any drastic changes.
Muscle Building
For weightlifters, strength trainers or bodybuilders, the best pre-workout meal consists of three main components. First and foremost is proper hydration. If you're planning a morning workout, drink a glass or two of water shortly after waking, and continue to drink throughout the workout and the day. As for food, a small pre-workout meal consisting low-glycemic carbohydrates and a quality protein is recommended. Low-glycemic carbs provide a steady, prolonged source of fuel instead of a rapid blood-sugar spike. Examples include oatmeal, beans and whole-grain breads, pastas and rice. Quality proteins can include egg whites, lean beef, skinless chicken, fish, peanut butter and powdered whey protein that can be added to a glass of low-fat or skim milk.
Aerobic Exercise
Proper hydration is crucial during aerobic exercise --- when running or cycling, for example --- due to the large quantities of water you lose through perspiration. Replenish with water at the rate of 1 cup every 15 to 20 minutes during exercise; drink a low-calorie sports drink if you're exercising for longer than an hour. When eating before aerobic exercise, muscle-building protein is not as important as building the body's fuel stores of energy. This calls for the more balanced carbohydrate-protein mix: for example, peanut butter toast and a banana, a bowl of whole-grain pasta with tomato sauce or nuts and fruits and vegetables such as broccoli or berries.
Timing Is Vital
As a minimum guideline, food should be consumed at least an hour before exercising. This will give the stomach time to start digesting and processing the food. A more specific rule: The larger the meal, the more time you should wait before working out. Small meals require a two- to three-hour wait time, according to MayoClinic.com; for larger meals, wait three to four hours. These guidelines will help the body begin a workout at peak efficiency.
Afterward
Following a muscle-building or aerobic workout with some form of sustenance helps muscles recover and rebuild their energy stores. Again, a balance of protein and carbohydrates is ideal. Examples include nuts and fruit, chocolate milk or cheese and crackers. Eating within two hours after exercise is recommended, with a half-hour or hour time frame being preferable. Even if you don't feel like eating, downing a glass of juice or a sports drink can quickly replenish carbs spent during a workout.
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