What to eat before, during and after exercise
One of the most common questions is, what do I eat before and after a workout? It’s a great question, but the answer is, it depends…on your body type, and also on your goals.
And no, I’m not trying to be difficult and keep you guessing like your grade 5 teacher!
Here’s what to eat if you are an “ectomorph” – a person who is on the thinner side:
1-2 hours before exercise: Eat a serving of protein (more on incredibly easy ways to determine a serving are in next week’s newsletter!), a serving of vegetables, 1.5-two servings of carb dense foods (ie: fruit, grains, or starchy vegetables), and one serving of healthy fats/oils/nuts/avocado/seeds. Men can double this if you are trying to put on muscle or bulk up.
During Exercise: I’d suggest an electrolyte drink (or make your own natural electrolyte drink with some water, a pinch of Himalayan sea sat, and a teaspoon of honey. You can add 10-20g of protein to this as well. If you are really trying to bulk up, you can always try a weight gainer instead of only protein.
What to eat afterwards? The same thing you ate 1-2 hours before your workout. Eat within an hour of your workout, or ideally less if you are trying to bulk up.
Here’s what to eat if you are a “mesomorph” – a person who is of a “medium” to athletic build:
1-2 hours before exercise: Eat a serving of protein (more on incredibly easy ways to determine a serving are in next week’s newsletter!), a serving of vegetables, ONE serving of carb dense foods (ie fruit, grains, or starchy carbs), and one serving of healthy fats/oils/nuts/avocado/seeds. Men can double this if you are trying to put on muscle or bulk up.
During Exercise: I’d suggest an electrolyte drink (or make your own natural electrolyte drink with some water, a pinch of Himalayan sea sat, and a teaspoon of honey. If you are trying to put on muscle, a protein and carb drink isn’t a bad idea. Just water if you are trying to lean up or lose fat.
After exercise – Another mesomorph meal. Again, Eat within an hour of your workout, or ideally less if you are trying to bulk up. If you are trying to lean up, go a little bit longer until you eat (1.5 hours).
If you are an “endomorph” – a thicker, heavier, more muscular frame or bigger boned:What to eat before your workout:
1-2 hours before exercise: Eat a serving of protein (more on incredibly easy ways to determine a serving are in next week’s newsletter!), a serving of vegetables, HALF a serving of carb dense foods (ie: fruit, grains, or starchy vegetables), and TWO servings of healthy fats/oils/nuts/avocado/seeds. Men can double this if you are trying to put on muscle or bulk up.
During exercise: Water with a pinch of Himalayan sea salt, and a bit of low carb/low sugar protein powder if you like
After exercise: Once again, eat the same meal you had 1-2 hours before your meal. Here’s an interesting trick for ectomorphs – eat within 1 hour or so for muscle building, but eat within 1.5-2 hours for fat loss. However, f you feel really hungry, feel like your blood sugar is dropping, or feel dizzy, eat as soon as you feel this.
That’s it! Pretty easy right?
As always, let me know if you have any questions!