As a person who values an active, healthy lifestyle, I have read numerous articles on the best foods and beverages to consume before, during and after you exercise. I have had coaches, trainers and friends tell me the best thing to eat or drink before, during or after exercising. While people are different based on the intensity of their workout and the frequency, I went to Jennifer Polniak, a clinical dietitian at Boone Hospital Center, to get general guidelines for the best workout foods.
Pre-workout meal
“A strong foundation of a healthful diet is enough to provide sufficient energy, prevent fatigue, and aid in cardiovascular and muscle work. A simple pre-exercise snack with plenty of water should fuel the body sufficiently,” Polniak said. “The best pre-workout meal is one that works best for the individual and is not digested too rapidly.”
Suggestions:
Banana with a tablespoon of peanut butter
Yogurt
Fruit
Trail mix with nuts or fruit
Breads
Cereals
During workout
“Replacement of water lost through sweating and promotion of water balance are best managed by drinking water throughout the workout, as well as after exercise is completed,” Polniak said.
Suggestions:
Water
Sports drinks (possibly diluted depending on preference)
Juice (possibly diluted depending on preference)
Fruits with high-water content
Post workout meal
“Post-workout foods and drinks can affect recovery by affecting fatigue, repletion of stores, and preparation for future bouts of exercise,” Polniak said. “For the recreational exerciser, one who exercises 3-4 days per week, overall good nutrition is most important for maintenance of glycogen stores, and so muscles will have enough time to rest and recover between workouts.” She stressed that it is important to consume high-carb foods as soon as possible when done exercising.
Suggestions:
Juice with fruit and low-fat yogurt
Cereal with milk and a banana
Jennifer Polniak cited Clark N. Sports Nutrition Guidebook. 3rd ed. Brookline, MA: Human Kinetics; 2003 as a reference for the information she provided.
