Don't Just Run, Fuel Up and Fly: The Importance of Pre- and Post-Workout Nutrition

If you're always looking for ways to improve your performance and recovery, then this article's for you. One aspect that is often overlooked is pre- and post-workout nutrition. But let me tell you, it can make a world of difference!

Quenching my thirst on the 1st Spartan Race Philippines 2018 Trifecta Weekend, Beast

If you want to perform at your best and recover quickly, you need to pay attention to what you're eating before and after your workouts. So, what exactly is pre- and post-workout nutrition, and why is it important?

Well, pre-workout nutrition is the food and drink you consume before a workout session to keep you energized, while post-workout nutrition is what you eat and drink after a workout to help your body recover.

Who doesn't want to perform better during their workouts and recover more quickly afterwards? I mean, we all want to feel like superheroes out there, right? The good news is, with the right nutrition, you can do just that. Now, let's break it down.

Image by Trifecta System

First things first, let's talk about pre-workout nutrition. I know some of you may be thinking, "But, I can't eat before a run, it'll make me sick!" Well, let me tell you a little secret - you don't have to eat a full meal before a run! In fact, it's better to stick with something light and easily digestible.

You want to focus on carbohydrates - but not just any carbs mind you! Focus on the good carbs, which provide energy for your muscles, and a little bit of protein to help with muscle repair. Some good pre-workout options include a banana with peanut butter, a slice of toast with avocado, a bowl of oatmeal with berries and nuts, or a bowl of boiled potatoes, sweet potatoes, and carrots.

Image by Andres Ayesta

Now, let's talk about the post-workout nutrition. This is where things get exciting (at least for me, I love food). After a tough workout, your body needs to replenish the nutrients it lost and repair any damage to your muscles.

That's where protein comes in to help with muscle repair.

Aim for 20-30 grams of protein within 30 minutes of finishing your workout. You can get this from sources like chicken, eggs, tofu, or my personal favorite - a smoothie bowl with protein powder, fruit, and nut butter, a beef sandwich on whole grain bread, or a sweet potato with grilled chicken.

And, of course, don't forget to hydrate before and after your workout! Drinking water will help you stay energized, avoid cramping, and digest your foods so that the nutrients can help you recover more quickly.

As runners and multisport athletes, we're always looking for ways to improve our performance and recovery. Paying attention to pre- and post-workout nutrition is a simple way to do just that. Once you start fueling your body with the right nutrients, you'll notice a difference in your energy levels and overall performance.

Don't neglect it, and don't be afraid to experiment with different foods to find what works best for you. But remember to focus on the good and nutrient-dense foods. By paying attention to what you eat and drink before and after your workouts, you can become a superhero out there on the road or trails. Now, go fuel up and crush that next workout!