Get Moving is an occasional series from the UNMC Center Healthy Living to promote activity and healthy living. Kim Rohloff is an exercise fitness associate with the center.
Between classes, clinical rotations, patient care, meetings and studying, it is an accomplishment in itself finding time to exercise.
When you do find that time, what you eat before and after a workout can make a meaningful difference in your energy, performance, recovery and long-term health. And the good news: You do not need a complicated nutrition plan, just a few simple, evidence-based habits can help you get the most from your workouts.
Fuel before exercising
Exercise requires energy, and carbohydrates are your body’s primary fuel source during moderate to vigorous-intensity activity. Research supports eating a higher carbohydrate meal or snack two to four hours before exercise to help maintain energy levels and improve workout performance.
Pairing carbohydrates with a small amount of protein may support muscle maintenance and reduce muscle breakdown. If you are attending one of the higher intensity group fitness classes at the UNMC Center for Healthy Living, be sure to fuel up before those noon and evening classes. Try a balanced snack such as Greek yogurt with fruit, whole-grain toast with nut butter or a banana with a protein shake if you are short on time.
Recover to get stronger
Your workout provides the stimulus for change, but recovery is when your body adapts.
Research suggests that consuming 20 to 40 grams of high-quality protein after strength training supports muscle repair and growth. Pairing protein with carbohydrates also replenishes glycogen stores and prepares your body for future workouts. Easy recovery meals include grilled chicken with rice, cottage cheese and fruit, or a turkey sandwich on whole-grain bread.
Don’t forget hydration
Hydration supports both physical performance and mental focus-important whether you are lifting weights, studying for an exam, caring for patients or attending meetings. For most workouts lasting less than an hour, water is sufficient. During longer or more intense sessions, beverages containing electrolytes can help replace sodium lost through sweat.
Focus on consistency
While eating before and after exercise can enhance performance and recovery, your overall eating pattern matters most. Research shows that meeting your daily protein needs is more important than consuming protein and carbohydrates at an exact time after your workout. Likewise, eating enough nutritious foods throughout the day and staying hydrated will have the greatest impact on supporting regular exercise and overall health.
Planning ahead can make healthy choices easier. Keep convenient snacks such as Greek yogurt, string cheese, nuts, roasted edamame, fruit or protein bars available for busy days when meals do not go as planned.
The best nutrition plan is one you can consistently follow. Fueling before exercise, prioritizing adequate protein throughout the day and staying hydrated will help you maximize the benefits of strength training while supporting your overall health and well-being.
Kim Rohloff has more than a decade of CrossFit experience and eight years of coaching experience. She has a passion for functional fitness and for helping people thrive at every age and stage of life, with a goal of making fitness accessible, challenging and empowering. Read more about Rohloff on her Center for Healthy Living bio.