maybe you’ve got the meal prep process down and you’re crushing it with fueling your body properly - excellent work! did you know though that we can adjust our pre and post workout meals to optimize performance, enhance recovery, and maximize progress? we’re explaining everything you need to do to get the most out of the meals you have around training.
pre-workout nutrition: fueling for success
a solid pre-workout meal is key to ensure our body feels and performs at its best.
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timing - ideally, consume a balanced meal or snack 1-2 hours before your workout to allow for proper digestion. this timeframe can vary based on individual preferences and what style workout you’re doing so experiment to find what works best for you!
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carbs - prioritize fast-digesting carbs before your workout. this includes fruit, any rice products (white jasmine rice, rice cakes, rice cereal, cream of rice), most cereals, bread or bagels! carbs fill your glycogen stores and serve as the primary fuel source for your muscles, helping to sustain energy levels during exercise.
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protein - including a moderate amount of protein in your pre-workout meal or snack can help support muscle protein synthesis. leaner sources of protein are best here so that they digest fast and get you into an anabolic state quickly. examples here are chicken breast, white fish, egg whites, lean ground turkey, low fat greek yogurt, or beam’s whey or vegan protein!
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hydration - proper hydration is crucial for optimal performance and muscle contractions. make sure you’re drinking water over the course of the day so you go into your session feeling energized.
post-workout nutrition: repair and recovery
after a workout, your body needs nutrients to repair muscle tissue, replenish glycogen / energy stores, and support recovery. follow these tips for an effective post-workout meal:
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timing - consume a post-workout meal or snack within 1-2 hours after your workout, once your heart rate comes down and your body is in a more relaxed state (you don’t need to rush this meal - having it immediately after training can cause digestive issues).
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protein - focus on consuming a source of high-quality protein after your workout to aid in muscle repair and synthesis. beam’s whey or vegan protein powders are your go-to here - they're fast digesting so they’ll get recovery started, include full amino acid profiles for efficient muscle building / recovery, and prebiotic fibers to support digestion. the flavors are also incredible and they mix well into hot cereals, greek yogurt, baked goods, or just on their own!
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carbs - replenish glycogen stores by opting for fast-digesting carbs in your post workout meal as well!
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electrolytes - giving your body some extra electrolytes post workout is so key for recovery since it re-balances hydration after sweating. beam’s recovery aminos work great here, not only do they provide electrolytes but they’re also giving you bcaa + eaa’s and antioxidants to help with overall health and muscle repair.
so overall, both pre and post workout meals should be higher in carbs, moderate protein, and lower-moderate fat so that the meal can digest quickly to support energy and recovery. limiting fiber in these meals is also recommended since, like healthy fats, fiber can slow down the absorption of the nutrients we need around training! some fiber / fats are totally okay, this is where listening to your body comes into play as different people will feel better on different ratios.
try these tips out and let us know how it helps your sessions, recovery and progress 🙂
