Working out at the local gym isn’t quite what it used to be. The days of drab, mind-numbing workouts have been replaced by media-enhanced exercise sessions and innovative aerobics classes. Alongside the improvements in machines and technology are advances in fuel offerings for before, during, and after one’s workout. Snack stations, smoothie bars, and nutrition supplements abound, but a multitude of offerings make most exercisers wonder, “Are these items really necessary?” Here is some advice on
what to eat and
when, so that you arrive at the gym properly fueled, rip through your workout without prematurely fatiguing, and head home with the right kind of recovery snack in hand.
How much fuel is enough?
While a short gym session doesn’t require as much fuel as a 2-hour-long run, nutrition should not be neglected. Proper sports nutrition promotes optimal training and performance and focuses on three main principles: stay hydrated, provide fuel to working muscles, and recover properly. Here’s how to put these three principles into play — with accents on before, during, and after a workout.
A healthy diet: the foundation of sports nutrition
If you work out most days of the week, and for about 1 hour each session, it’s recommended that your diet provide, at a minimum, 2.3–3.2 grams of carbohydrates/lb (5–7 grams/kg) of body weight and
at least 0.54 grams of protein/lb (1.2 grams/kg). Simply put, if you weigh 140 lbs, you should aim for an intake of at least 320–448 grams of carbohydrates/day and about 76 grams of protein/day. These amounts should be evenly divided throughout the day, with special attention paid to what you are eating directly before, during, and after your gym workout. Remember that as much as is possible you should include whole grains as a carbohydrate source, and lower-fat proteins such as lean meats. When selecting fat sources, opt for plant oils and vegetable-oil-based spreads, as opposed to animal fats and other fats that are solid at room temperature.
Fueling before the workout — planning ahead is key!
Don’t let hunger get in the way of your workout. Instead, plan ahead with snacks and small meals throughout the day. A pre-workout meal should be consumed 2–4 hours before a workout. It should be kind to your stomach and contain plenty of carbohydrates, a moderate quantity of protein, and a low amount of fat. If you don’t have time for a full meal, have a small snack 1–2 hours before a workout. Hydrate before your workout by consuming 14–20 fl oz (400–600 ml) of water or sports drink 2–3 hours before gym time. If you are pressed for time, you can fuel up with a sports drink, which not only provides energy for working muscles but also helps meet your fluid and electrolyte needs.
Energizing snacks to try before working out:
| 1–2 Hours Before Your Cardio Workout: | Provides: |
| PowerBar® Energy Bites — 6 pieces | 225 calories
39 grams of carbohydrates |
| PowerBar® Performance Energy bar | 230 calories
43 grams of carbohydrates |
| PowerBar Harvest® Energy bar | 240 calories
42 grams of carbohydrates |
| 6 oz low-fat fruit yogurt and 1 medium peach | 230 calories
46 grams of carbohydrates |
| 2 oz pretzels with 2 tbsp hummus | 265 calories
49 grams of carbohydrates |
| 2 waffles with 2 tbsp maple syrup | 295 calories
56 grams of carbohydrates |
Peanut-butter-and-banana sandwich:
• 1 medium banana
• 2 slices whole grain bread
• 1 tbsp peanut butter | 340 calories
53 grams of carbohydrates |
|
Fueling during the workout — is it necessary?
If you have fueled properly throughout the day, and you plan to spend 1 hour or less in light to moderate exercise, then no mid-workout snack is necessary. But if you’ll be working out for more than 60 minutes, try adding in 30 grams of carbs per hour. Refueling with carbs provides your muscles with energy, allowing your hard effort to continue. To refuel during a workout, try carbohydrate sources such as energy gels or bars. To hydrate and refuel at the same time, opt for an electrolyte-containing sports drink. Overall, aim for 13–26 fl oz (400–800 ml) of fluid during exercise. And whether you refuel during a long workout or just stay hydrated during a short session, remember to plan ahead for a post-workout snack.
Fueling after the workout — planning ahead for the drive home
After a hard workout, it’s important to refuel — even if your workout goal is weight loss. As long as your recovery snack is planned carefully, it won’t undermine your calorie-burning efforts, and it may prevent the urge to binge later. A recovery snack should provide 0.5 grams of carbs/lb of body weight and 10–20 grams of protein. Such a carbohydrate- and protein-based snack will help speed glycogen restoration to muscles, aid in muscle tissue repair, and promote adaptation to training.
As you head home, consider some of the following snack ideas, each of which provides proper amounts of carbohydrates and protein.
| Within 30 Minutes After Your Workout: | Provides: |
PowerBar Protein Plus® Bites — ½ pouch and
PowerBar® Endurance sports drink — 8 oz | 220 calories
34 grams of carbohydrates
10 grams of protein |
| PowerBar® Recovery bar | 260 calories
30 grams of carbohydrates
12 grams of protein |
| 8 oz of low-fat chocolate milk and 1 serving of fresh fruit | 225 calories
40 grams of carbohydrates
9 grams of protein
|
| 2 oz of pretzels dipped in 6 oz light yogurt | 280 calories
56 grams of carbohydrates
11 grams of protein |
| Turkey sandwich made with 2 slices whole wheat bread and 4 thin slices of deli turkey | 195 calories
40 grams of carbohydrates
21 grams of protein |
| 2 waffles with 2 tbsp maple syrup | 295 calories
56 grams of carbohydrates |
1 medium banana spread with 2 tbsp peanut butter
PowerBar® Recovery beverage — 8 oz | 380 calories
53 grams of carbohydrates
12 grams of protein |
|
So whether you’re dancing to the beat in an aerobics class or mixing it up with cardio and light weightlifting, proper nutrition is the foundation of all great workouts. By planning ahead and making nutrition a priority, you’ll arrive at the gym properly fueled, power through an energizing workout, and head home with your healthy recovery snack in hand.
References:
Dunford, M. Nutrition for Endurance Sports. In: Sports Nutrition: A Practice Manual for Professionals, 4th ed., American Dietetic Association. 2006; 15–16, 33–39.
United States Department of Agriculture, Nutrient Data Laboratory. Available at: http://www.nal.usda.gov/fnic/foodcomp/search/. Accessed 8/21/2009.
Topics:
Pre-Workout, During, Post-Workout, Hydration, Recovery, Carbs, Energy, Protein
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