According to Suzanne Girard Eberle, a sports nutritionist and author of “Endurance Sports Nutrition,” both before and after your workout are key times.
Before exercise: Ideally, consume a balanced meal containing carbohydrates, protein, and fat at least two hours before starting your workout. This replenishes the energy stores utilized overnight. If morning exercise prevents a full meal beforehand, a high-carbohydrate snack, like whole wheat toast with peanut butter, should be consumed at least 30 minutes prior to starting.
After exercise: Following a workout, your muscles are undergoing repair and benefit from a combination of carbohydrates and protein. It’s recommended to have a well-balanced meal within an hour post-workout to support recovery.
Hydration is crucial throughout physical activity. Ensure adequate water intake before, during, and after exercise. For workouts lasting longer than 90 minutes, Girard Eberle advises considering sports drinks to maintain electrolyte balance and energy levels.
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