The Importance Of Pre- & Post-Workout Nutrition

Article by Sofia Wade

Whether you are new to the gym or have been a regular gym-goer and doing resistance training for a while, optimising your nutrition to support your workouts can be confusing to navigate. Hopefully this article will help to break it down and make it easier for you!

Fuelling yourself for your workout – carbohydrates

Carbohydrates are one of the three macronutrients and can be divided into simple sugars and complex carbohydrates (which includes dietary fibre and starchy carbohydrates) (1). All are essentially broken down into glucose and absorbed into the blood to provide energy (1,2). Glucose can be stored in the body in the form of glycogen in both the liver and in muscle (3).

During exercise, carbohydrates act as an important energy source, and they can help spare muscle protein (meaning carbohydrates get used for energy instead of protein). They provide a quick source of energy that is important in high power, short, intense bouts of exercise such as that experienced during resistance training (1).

Consuming carbohydrates before a workout can help to replenish any depleted glycogen stores. This is particularly important if you are training first thing in the morning, as your body has been in a fasted state overnight, and glycogen stores get used up whilst you are asleep (3).

Simple carbohydrates are best consumed 30-60 minutes before a workout as they get broken down and release energy faster. Examples include all varieties of fruit (fresh and dried such as bananas, apples, dried apricots) and granola or cereal bars. Complex carbohydrates are best consumed 2-3 hours before your workout as they release energy more slowly, for longer periods of time. Food sources include wholegrains (e.g. wholewheat bread or pasta and brown rice), oats and potatoes.

Pre-workout protein

Protein is another macronutrient and is made up of smaller units called amino acids which are the main building block for muscles (2). Having protein before you workout, in combination with carbohydrate, can help to decrease muscle damage during exercise and also improve the muscle recovery process that takes place after exercise (4). Great protein sources include eggs, Greek yoghurt, chicken, fish and tofu. Alternatively, if you are on the go and looking for a quick and simple protein source, then protein powders can be a good option.

Hydration

It is important to ensure that you are well hydrated before your workout, so ensure to drink plenty of water. Maintaining good levels of hydration can help ensure optimal performance during your workout (5). Hydration is also key during and after your workout, to replace water lost through sweat.

What your body experiences during a workout

Resistance training leads to inflammation and small micro-tears within the muscle tissue, both of which are important stimuli for muscle growth (6). Along with this, water accumulates within the muscle which is often marked as a “muscle pump” post-workout (6). In addition, muscle glycogen stores become depleted during exercise as the body uses it as an energy source (1,3). Post-workout nutrition aids the recovery process and accommodates for the changes that occur in muscle during exercise.

Post-workout recovery

The three “Rs” are important for optimal recovery – rehydrate, replenish and repair (7).

Rehydrate with water

Depending on the intensity of your workout and the external temperature during your workout, there will be a variation in the quantity of sweat produced from your body. When you produce sweat you are essentially losing water, along with electrolytes (which include sodium and potassium), from your body (8). Failing to rehydrate sufficiently may compromise your performance during your next workout. After a gym session (as well as during it), it is important to take on water to replace any fluid lost. If excess amounts of sweat were produced during the exercise, then it is also important to replace any sodium losses (8). Only minute quantities of sodium are required to replace losses and it can be found in salt as well as in sports drinks.

Replenish with carbohydrate

Consuming carbohydrate after exercise is important to help replenish depleted glycogen stores (1). Not only will it replace the energy stores that have been used, but it can also help to reduce protein breakdown and enhance muscle protein synthesis (MPS) (1). Simple carbohydrates can help to replace fuel stores faster so consuming foods such as white rice, bread and pasta as well as fruit are all good options post-workout.

Repair with protein

There is a common misconception that protein must be consumed immediately after resistance training in order for it to have an effect. Whilst consuming it sooner after finishing exercise can help to enhance MPS, the muscle continues to rebuild, repair and create new muscle up to 24-hours post-exercise (2). 

Ideally, consuming between 20-25g protein within 30 minutes after a workout is optimal for stimulating MPS (above this range has limited effects on further increasing MPS) (2,8). However, given that over the course of the day you are obtaining between 1.6-2.2g/kg/d of protein, this will still allow for sufficient recovery, repair and growth. Depending on the intensity of training will vary how much you personally need (8). The combination of amino acids provided from protein and resistance training are important for stimulating MPS (2,7). 

Protein sources which contain all essential amino acids (EAAs), especially leucine, stimulate MPS better than other protein sources (7). Our bodies cannot synthesise EAAs ourselves and must get them from diet. Protein sources that include all EAAs are known as complete protein sources. Examples include chicken, fish, tofu, meat, whey protein powder and plant-based protein powders (including soy-based protein). Note, in most cases, protein supplements are not a requirement and most people can meet their protein needs through diet alone. However, they can provide a quick, easy, convenient protein source compared to food protein sources.

Summary

  • Carbohydrates and protein are an ideal pre-workout combination – helping to fuel your workout and reduce muscle breakdown.

  • After a workout, carbohydrates help to replenish glycogen stores used during it, whilst protein helps with muscle repair and synthesis.

  • Hydration is key before, during and after a workout to ensure dehydration is prevented and to maximise performance.

  • Remember the three R’s for recovery - rehydrate, replenish (glycogen) and repair (protein).


This blog was written by Sofia Wade, who is currently a final year Nutrition BSc student at the University of Surrey. Upon graduating she is looking to become a Registered Associate Nutritionist. Sofia has particular interests in sports nutrition and plant-based / vegan diets. You can find her over on Instagram @sofiemwa.

References:

(1) Antonio J, Kalman D, Stout JR, Greenwood M, Willoughby DS, Haff GG. Essentials of sports nutrition and supplements. Essentials of Sports Nutrition and Supplements. 2008;1–691. 

(2) Lanham-New SA, Stear SJ, Shirreffs SM, Collins AL. Sport and Exercise Nutrition. Sport and Exercise Nutrition [Internet]. 2011 Sep 14 [cited 2023 Feb 26]; Available from: https://onlinelibrary.wiley.com/doi/book/10.1002/9781444344905

(3) King A, Helms E, Zinn C, Jukic I. The Ergogenic Effects of Acute Carbohydrate Feeding on Resistance Exercise Performance: A Systematic Review and Meta-analysis. Sports Medicine [Internet]. 2022 Nov 1 [cited 2023 Feb 26];52(11):2691–712. Available from: https://link.springer.com/article/10.1007/s40279-022-01716-w

(4) Kerksick CM, Arent S, Schoenfeld BJ, Stout JR, Campbell B, Wilborn CD, et al. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr [Internet]. 2017 Aug 29 [cited 2023 Feb 26];14(1):33. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5596471/

(5) Maughan RJ. Investigating the associations between hydration and exercise performance: methodology and limitations. Nutr Rev [Internet]. 2012 Nov [cited 2023 Feb 26];70 Suppl 2(SUPPL/2). Available from: https://pubmed.ncbi.nlm.nih.gov/23121347/

(6) Schoenfeld BJ. Does exercise-induced muscle damage play a role in skeletal muscle hypertrophy? J Strength Cond Res [Internet]. 2012 May [cited 2023 Feb 26];26(5):1441–53. Available from: https://journals.lww.com/nsca-jscr/Fulltext/2012/05000/Does_Exercise_Induced_Muscle_Damage_Play_a_Role_in.37.aspx

(7) Phillips SM. Protein Consumption and Resistance Exercise: Maximising Anabolic Potential. Sports Science Exchange. 2013;26(107):1–5. 

(8) Stokes T, Hector AJ, Morton RW, McGlory C, Phillips SM. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients [Internet]. 2018 Feb 7 [cited 2023 Feb 26];10(2). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852756/

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