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You need to be eating to exercise. Without enough of the right kind of food, you will struggle with your workouts and getting the results you want. So what should you be eating? When should you eat? And how much food do you need? I’ll show you what a healthy diet should look like to fuel your workouts. Don’t worry – It’s super simple and do-able!
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If you’re a healthy person who exercises regularly, you probably don’t need special workout nutrition strategies.
– Brian St. Pierre from Precision Nutrition
But you do need to be eating to power your exercise and ensure a quick recovery!
A relatively healthy person with modest exercise goals (like improving or maintaining your fitness), should be most concerned with food quality and quantity. You don’t need to count calories or calculate your macros (carbohydrates, proteins, fats). Some people find these tools useful, (especially athletes competing at a high level) but if you’ve ever tried this and gotten overwhelmed or played into the guilt trip of what you should and shouldn’t eat then don’t bother. Get your bases covered by mastering the foundations.
*If you have a health condition or specific physiologic needs that you have determined with your doctor or nutritionist please follow the plan that has been developed for you. And if you believe you may have dietary needs that aren’t being met please check with your doctor or schedule an assessment with a nutritionist!
In terms of powering your workouts and recovery, here’s the deal: You need the right amount of good quality food so your body can deliver the results you want. Without enough good quality food, your body will struggle to make it through your workout and then it will struggle to recover from the workout. Depending on your training level, even a seemingly simple workout will be a challenge if your body doesn’t have the nutrients it needs. So show your body some love and feed it! Don’t worry, there’s nothing complex about it. Let me break it down:
Eating Before Exercise
Eat a Meal 2-3 Hours Before Your Workout
Ideally, you will eat a well-balanced meal (including good quality carbs, protein and fats) within the two to three hours leading up to your workout. This will make sure your body has access to the energy it needs for your workout, plus the nutrients it needs to ensure a quick recovery. Unless you have an iron stomach, you probably want to wait at least 30 minutes after eating a whole meal to exercise.
This might be all you need to be prepared for your workout. But if you’re still struggling through your workouts or it’s been more than 2-3 hours since you ate, you can give the next option a try.
Eat a Snack 0-60 Minutes Before Your Workout
You’ll want a mix of high quality carbs and protein (fat is fine but not required). You can go with solid food but as it gets closer to your workout, you have less time to digest your snack. It can be hard to digest solid food when you’re trying to exercise which is why pre-workout shakes are so popular. This is a great way to get some extra nutrients into your body without ruining your workout with gastrointestinal distress (AKA a quick trip to the bathroom)!
Try Precision Nutrition’s guide to build your own Super Shake!
Eating During Exercise
During exercise, your main goal is simply to stay hydrated and successfully get through your workout. If you’re eating before and after your workout your bases are probably covered. During your workout, you only need to drink water. There is, however, a time and place for sports drinks which I discuss here.
Exercise Lasting Longer Than 2 Hours
You’ll want a sports drink or snack that will provide you with around 15 grams protein, 30-45 grams carbs, and electrolytes for every extra hour you’re training.
Eating After Exercise
Eat a Meal Within 2 Hours
This ensures that your body has access to the nutrients it needs to help you recover quickly. You just need a balanced meal consisting of high-quality protein, carbs and fats. Not eating after exercise can actually force your body to delay the recovery process which means you aren’t seeing the results you want! Why bother working out if you aren’t going to see results, or worse, be left feeling awful for days?
If you don’t feel hungry after your workouts, you can always make a Super Shake to sip on!
Protein Powders
- Vet your protein powder source! The FDA does not regulate supplements. This means it’s up to you to make sure your protein is coming from a company that is transparent about what actually goes into their product.
- Research is inconclusive about which type of protein powder is best because every body is different. What protein is best for one person may not be as effective for another. Don’t be afraid to try different types of protein powders and see what makes you feel best!
- Protein from whole foods is the best source because it’s what our bodies were designed to use.
- Eating protein at every meal and snack to maintain a consistent level of amino acids in the blood is more important (and more effective) than using a “fast-absorbing” protein powder right around your workout.
My Favorites:
Garden of Life Organic Plant-Based BCAA Protein Powder
Garden of Life Organic Meal Replacement w/ Fiber and Probiotics
Bob’s Red Mill Vanilla Dairy-Free Protein Powder
Vital Proteins Collagen Peptides
Thrive Market Collagen Peptides
You can also check out Thrive Market and get 25% off your first order – click here!
Infographics to help you eat to exercise:
- Portion Control Guide
- Super Shake Creation Guide
- Workout Nutrition Guide (This one dives a little deeper into tailoring your workout nutrition based on your body type and goals. Make sure you have your basics down first before you take this plunge.)
Did this help simplify what you should eat to exercise? Let me know what works for you or if you have more questions in the comments!
References and Further Reading
This article is intended to provide information to foster healthy eating habits in otherwise healthy populations and is not intended to diagnose any medical conditions, nor prescribe diets or supplements to treat medical or clinical conditions or their symptoms. This article is not meant to be a substitute for sound medical evaluation and advice. If you suspect you have a nutrient deficiency, food sensitivity or allergy, or are experiencing any issues with your health or diet, meet with your Physician, or a Licensed/Certified Nutritionist, or Registered Dietician for a personalized analysis. Any use of this information is at the reader’s own risk. View my full Disclaimer here.