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Knowing how to fuel your body for physical activity can be tricky business. Plus, add figuring outwhat to eat after the gymto the mix, and you’ve got a whole other layer of complexity. While pre- and post-workout nutrition can be confusing, it doesn’t have to be. The main thing to understand is that the food you put in your bodybefore, during and after a workoutsignificantly impacts your performance, recovery and overall health. And when it comes to sports nutrition,carbohydrates (or carbs, for short) are the king macronutrient(sorry, protein!)—both before and after training sessions. Keep reading to find out which carbs deliver a quick energy source before hitting the gym, if you should replenish carbs during exercise, the best carbs to eat post-workout and whether or not meal timing matters.
Is There Such a Thing as Good Carbs and Bad Carbs?
What are carbs?
Carbohydratesare one of the three primary macronutrients (the other two are protein and fats). Unfortunately, this macronutrient often gets a bad rap as the culprit causing weight gain. However, when people talk about carbs and weight gain, they’re usually referring to refined, simple carbs found in processed foods such as high-added-sugar cereals, white bread, pastries and the like. These foods typically have less fiber and nutrients than less-refined counterparts. When you eat carbs, your digestive system breaks them down into glucose, a type of sugar that’s the primary source of energy for the cells in our body. While simple carbs are quicker to digest and easier to absorb than complex ones, they tend to spike your blood sugar levels faster and higher. Repeated spikes in your blood sugar over time can increase your risk for chronic illnesses, such as heart disease, kidney problems, diabetes and nerve damage.
What Are Net Carbs?
The best carbs to eat before a workout—and when
Though complex carbs are the best possible fuel source for any physical activity, you may be wondering: Which complex carbs should I eat before my workout? Or, how long should I wait to exercise after eating a meal? Well, the answers depend on various factors, including the intensity and duration of your workout, your schedule and biometrics such as your height, weight and sex. However, as a general guideline, complex carbs should be consumed two to three hours before exercising, regardless if you’re strength training, doing cardio or playing sports. Examples of complex carb-rich foods to load up on ahead of your workout include rolled oats, buckwheat, whole-wheat bread, lentils, beans, whole-wheat pasta, blueberries, raspberries, apples, potatoes and yams.
Mandy Enright, M.S., RDN, RYT, a registered dietitian and the author of30-Minute Weight Loss Cookbook: 100 Quick and Easy Recipes for Sustainable Weight Loss, tells EatingWell, “Complex carbs are best to have earlier in the day, at least a few hours before your workout. Pre-workout you usually want a source of simple carbs as that will help give some immediate energy right before a workout. Avoid having a complex or high-fiber carbohydrate within an hour beforehand as the food tends to sit in your stomach and not digest as fast.”
As a guideline, theNational Academy of Sports Medicine (NASM)recommends that a 150-pound athlete consume about 68 grams, or 4 to 5 servings, of complex carbs at least one hour before exercise. During intense or prolonged workouts, NASM suggests you consume 30 to 60 grams of carbs every hour.
What about simple carbs?
The best carbs to eat post-workout
Include 20 to 30 grams of protein with your carbs within one hour of finishing your workout to enhance muscle protein synthesis and recovery. If your workout was cardio-intensive, focus more on carbs and less on protein. If your exercise was a strength training session, pay more attention to protein and less on carbs. Examples of healthy post-workout snacks that deliver carbs and protein include whole-wheat toast and avocado with tofu, Greek yogurt with berries and granola, brown rice with black beans and steamed broccoli, quinoa with asparagus and edamame or asmoothie bowlloaded with fruits, greens and veggies along with a scoop ofprotein powderif you so choose.
The bottom line
Carbohydrates are the optimal energy source for fueling any physical activity. Eat complex carbs from whole food sources at least two to three hours before training. Then, consume simple carbs from whole food sources within 30 to 60 minutes before a workout. If your training session goes beyond one hour, consider taking in more simple carbs during the workout for a quick energy burst. Have a snack containing complex carbs to replenish depleted glycogen stores in your muscles within one hour after your workout. In addition, ensure you include 20 to 30 grams of protein in your post-workout snack to promote muscle recovery.
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