The way you eat before and after a workout can make a big difference.

Before/During Exercise

When we exercise, the body calls on glycogen to power us through. It’s a carbohydrate stored in muscles and the liver. If you haven’t eaten properly going into a workout, it can cause a rapid depletion in glycogen and limit your energy.

Consume proteins and carbohydrates before working out, and even a small amount during a particularly long workout. An example is to have a hard-boiled egg for protein and half a bagel for carbs beforehand. If it will be more than an hour before your workout, then consume more protein and carbs to carry you through.

If you’re working out early in the morning, you don’t need to eat a lot of food if you had a carb-rich dinner the night before.

After the workout

It’s important to replenish your body soon after the workout with healthy food, especially protein. Eating protein after a workout can improve muscle repair and growth. It’s best to consume 10-20 grams of protein then. Two ounces of chicken has about 12 grams of protein, while an egg has six grams. It’s recommended to not eat too many yolks all as they’re high in cholesterol – go with egg whites as often as possible.

It will take about 90 minutes to deplete stored glycogen during the workout. If you extend the workout beyond that, make sure to eat a high quality sports bar and have a sports drink such as Powerade.

For people who want to lose weight, it’s a good idea to eat lunch or dinner soon after. It will allow you to reap the benefits of increased calorie burning that goes on after a workout.

If you’re on a regular fitness regimen, also make sure to eat fruit during the day and stay hydrated.

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