The Importanace of Pre/Post Workout Nutrition

Pre and post workout snacks are an important part of your nutrition regimen. You need to fuel your body if you want to perform well and help advance your fitness goals.  A major component of an effective workout is making sure that you do not empty your glycogen stores. Glycogen is a carbohydrate that is stored in the liver and muscles, and provides you with energy during workouts. 

Once your glycogen is depleted, you may become light headed, dizzy, nauseous and lethargic during and after your workout.   Small pre and post workout snacks will help you maintain your glycogen stores. You will need to include healthy carbohydrates, such as whole grains and fruit, in both your pre and post-workout snacks.  

Try and eat a pre-workout snack of simple carbohydrates like pineapple or watermelon and protein such as an egg 30 to 60 minutes before you exercise.  Avoid ingesting too much protein in your pre-workout snack as they take a long time to digest, may cause an upset stomach during your workout or cause you to feel bloated. 

Be sure to consume your post-workout snack within 30 minutes of completing your workout. This is the best time to renew your glycogen levels and assist in faster recovery of your muscles.  Your post workout snack should be a combination of protein rich foods and healthy carbohydrates.  Eggs, fish, chicken, a protein smoothie or a meal replacement bar will do the trick. Choose nutrient dense carbohydrates in the form of brown rice, whole wheat or grain breads and oatmeal.  Small amounts of protein will increase glycogen production when included in a post-workout snack.   The added protein will aid in rebuilding any muscle damage done during the workout regimen. 

If you have to eat on the run after your workout, something as simple as a peanut butter and jelly sandwich and chocolate milk or bananas and juice or a sports drink will replenish your body. Skipping your post workout snack can cause extended muscle soreness and fatigue. Drinking water before exercise and sipping water throughout the day will help prevent cramping as well. 

If you have any questions, please e-mail me, at info@alignwc.com.  We provide pain management, rehabilitation, injury prevention, and wellness programs for Chicago and the northern suburbs of Chicago including Northbrook, Deerfield, Highland Park, Glencoe, and Glenview as part of a chiropractic wellness program.  To learn more about the office visit http://www.alignwc.com.