LIFE+ Blog

What to consume before and/or after exercise has become a hot topic. People commonly give particular attention to carbs and protein, however; being a Certified Strength and Conditioning Specialist (CSCS) helps me stay up-to-date on the latest research involving “workout foods,” especially for the athletic population.

Overall, think PROTEIN!

Protein intake is necessary after a workout, but also beneficial during and before exercise!

• Research shows consuming protein 20 minutes before exercise is better than carbs for increasing energy expenditure
• Protein intake within 30 minutes after a workout is best for muscle recovery, BUT overall, adequate protein intake throughout the day is most important!
• Whey protein is a good option pre and post-workout

A high protein diet has not been shown to have detrimental effects for the general population

• “High” protein diet = 1-1.2g/lb/day (or 2.2g/kg/day)
• “Standard” protein diet = 0.8g/kg/day

Studies show that control groups adding exercise + protein lost the most weight and fat, while maintaining good, lean body mass (muscle mass).

Protein Sources

• Powders
• Bars
• Meat
• Beans
• Tofu
• Nut butters

Carbohydrates

Consuming carbohydrates is good for exercise, especially before working out. They have a maximized effect when combined with protein before exercise and are needed in your daily diet! But is not an excuse for eating a bunch of junk food!

• For example, carb sources high in refined grains and sugars are good to avoid: bagels, white pasta and bread, chips, baked goods

Carb Sources

• Fruit
• Wheat or whole grain pasta or bread
• Oatmeal
• Rice

When it comes to my own diet when exercising, I like Quest protein, Lenny & Larry vegan protein cookies, and peanut butter for protein!

Do you have favorite protein brands, nutrition bars, pre or post-workout snacks? Share them in the comments below!