Eating before and after a workout isn’t necessary, but it has some benefits, especially for people whose goal is maximizing strength and lean muscle mass. However, like other nutrition topics, it is not free of conspiracies and anecdotes. It is common to hear from gym bros and bodybuilders that everyone should drink protein or eat this carbohydrate source before and after a workout to maximize gains. They do not realize that most of the people they advise are not bodybuilders, and they do not even intend to go into bodybuilding. They only want to look good and be healthy. For these people, eating before and after a workout is not as important as most people think. There are some proven benefits of having a particular macronutrient before/after a workout session, but it does not mean you have to take that nutrient every time you do a workout. I have already covered a post-workout nutrition topic in one of my earlier blogs, so this time my focus will be on pre-workout nutrition.
Eating a protein an hour before a workout session is a good option if you have not eaten protein in the 3-4 hours preceding your workout. On the other hand, if you had a proper meal, including a fair amount of carbs, fats, and protein, you do not need to eat more protein before your workout. You need to take protein before your workout if you have not eaten protein in the last few hours to increase muscle protein synthesis rates. As we know, muscle protein synthesis is a critical factor in building lean muscle mass. Let’s say you have had your last meal around 1 p.m. and are going to the gym around 5 p.m.; without eating protein before your workout. In this case, your muscle protein synthesis rates will be at a low baseline level during your workout. It means your body’s muscle-building process will be idle until the next protein feeding. Let’s say you finish your workout and again wait too long to eat protein; muscle breakdown rates will exceed muscle protein synthesis rates, resulting in muscle loss.
That is why it is advised that the time gap between your meals should not be more than 4 hours, especially if you want to maximize your muscle size. Now, the question is, which protein source can you take an hour before a workout? Different protein sources take different times to get digested and absorbed. For example, casein protein takes 4-5 hours to digest, whereas whey protein takes only 1-2 hours. Eating protein with a carbohydrate source is also recommended before a workout to increase the digestion rate. I recommend having a scoop of whey protein/protein bar with carbohydrate sources such as banana or white bread slices an hour before a workout. If you have eaten protein in the last few hours, you do not need to add protein to a snack before a workout. Just take carbs, and you are good to go.
The effects of consuming carbohydrates before exercise are debated, with some studies suggesting benefits while others show none. Individual responses to carb intake can vary. Some people may benefit from it for certain types of training, while others do not. Eating too much too close to a workout may cause digestive issues or hypoglycemia (low blood sugar) during exercise. Missing a meal when you’re used to having one might also make you feel tired, especially during longer workouts.
A 2017 study is mentioned, which found that a group of lifters who consumed 28 grams of carbohydrate and 28 grams of protein before and after workouts improved their muscular endurance after eight weeks of dieting, compared to a group consuming only 28 grams of protein. It’s hard to determine whether this improvement was due to the carbohydrate intake or other factors, such as the timing of consumption.
Some studies suggests that eating carbohydrates before a workout improves performance during a training session. Eating carbohydrates 30-60 minutes before a workout can helps you push harder during a workout and enhance post-workout recovery. Carbohydrate intake before a workout session can helps you in the following ways-
Eating carbs before a workout provides more energy during a resistance training workout. However, some people do not eat anything before a workout because they think it will help them lose weight if they train in a fasted state. Unfortunately, research has already proven that a workout in a fasted state does not provide superior results to training in a fed state. I will cover this topic in more detail in my future blogs.
Regarding the topic, how much carbs should you take before a workout to maximize performance during a session? And what carbs sources are best to take? Studies show that 28-35 grams of carbohydrates are enough before a workout. Any carbohydrate source that is easy on your stomach will do for you. I recommend fruits, especially bananas, white potatoes, white bread, and chocolate if you are not worrying about calories.
You can have fats before a workout, but there is no need. There is no scientific evidence that supports fat intake before a workout. Research conducted at Deakin University found that “fat intake before a workout does not have any beneficial effect on exercise performance.” Also, fat takes a long time to digest, making it no sense to eat fat before a workout.
If you are going to do a high-intensity resistance training workout, it is beneficial to eat 30 grams of carbs and 10-20 grams of protein 30-60 minutes before your workout, but it is not mandatory. It all depends on your pre-workout meal. I personally prefer carbs before a workout over protein. Therefore, I would advise you to have a proper meal, including fats, carbs, and protein, 3-4 hours before a workout, and then have coffee or a banana 30-45 minutes before your workout.
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