It’s critical that people adequately nourish their bodies before to an exercise session in order to achieve their fitness goals. So which macronutrients—protein or carbohydrates—should you put first?

The best techniques to see effects from exercise are the subject of a lot of discussion on the internet. Some TikTok producers advocate consuming protein smoothies or taking supplements prior to working out, while others swear by “carb loading” before sporting events.

Ensuring enough dietary intake prior to and following physical exertion might enhance output and expedite the recuperation phase. But determining how much protein and carbohydrates to eat and when to take them for optimum performance might be difficult for each individual.

Here are the opinions of specialists regarding the effects of these macronutrients on your body and the optimal eating habits before and after exercise.

How Much Should You Eat Before Exercise?

Carbohydrates are the ideal fuel for your body and a great source of energy before an exercise, according to specialists.

Your body prefers to run on carbohydrates, which are similar to gas to an automobile in terms of energy content. Basically, carbohydrates are sugar molecules that, when broken down, support bodily functions. They can be sugars, starches, or fibers.1.

“Carbohydrates are converted into glucose and stored as glycogen in your muscles and liver when you eat them,” explained Denver, Colorado-based personal trainer and registered dietician Kristin Grimes, RDN, CPT.

Prior to engaging in any type of activity, it is crucial that these stores are fully charged. This guarantees that a person will have the continuous energy required to complete a workout without feeling exhausted.2.

“Muscle glycogen is used to fuel muscle contractions, while liver glycogen helps maintain blood glucose, fueling both your brain and muscle,” Grimes told Health.

Generally speaking, you should eat 1-2 grams of carbs per kilogram of body weight one to two hours before engaging in physical activity. Thus, before engaging in physical activity, a 150-pound person would require at least 68 grams of carbs. One can consume approximately thirty grams of carbohydrates, such as a banana or dried mango, a few minutes before exercising if they usually work out as soon as they wake up.3.

It is especially crucial to eat carbohydrates before working out if you are doing high- or moderate-intensity exercise. Muscles use fat as an energy source when performing low-intensity exercise. But these harder workouts demand more energy, and the body can only obtain it from carbohydrates.4

Running is a fantastic example of this; according to Stephanie Darby, RD, a registered dietitian and nutrition coach for female runners, a person’s pre-exercise meal or snack choices should vary depending on their particular workout.

“Long-form endurance workouts such as marathon training benefit most from simple carbohydrates with a little protein and fat,” she told Health. “Shorter duration or higher intensity cardio-focused workouts benefit most from carbohydrate-only fueling.”

Research indicates that consuming carbohydrates before and during resistance exercise helps to maintain stable blood sugar levels and greater glycogen stores, which makes them advantageous for resistance or strength-based training as well.2.

However, carbs might not be sufficient for these specific workouts.

“Strength-focused workouts benefit from a balance of carbs and protein before and after workouts to promote muscle synthesis,” said Darby.

It has been demonstrated that consuming 20–40 grams of protein with a supply of carbohydrates increases muscle glycogen stores, reduces muscle damage, and increases muscle protein synthesis.2.

While eating modest amounts of protein before some activities may be beneficial, taking excessive amounts of protein may have adverse effects on the digestive system, such as bloating or constipation, which is not ideal while working out.

Foods to Aid in Your Recuperation After Exercise

Eating right before working out is not nearly as crucial as getting the right nutrition afterward. Eating carbohydrates and protein after working out is essential for replenishing muscle glycogen and initiating muscle repair and growth. And the earliest feasible time is ideal to do this.

“Muscle glycogen is replenished the fastest immediately after exercise, so aim to get your post-workout nutrition within an hour after your workout,” said Grimes.

The best time to consume a high-carb snack is just after working out, since this will help you avoid low blood sugar and refill your energy reserves. Adults should also eat 20 to 40 grams of protein in the hours following a workout to aid with tissue repair and muscular growth. Additionally, it expedites the healing process, making you more prepared for subsequent workouts.2.

Generally speaking, it might be simpler to eat more frequent, smaller meals and snacks that are high in both protein and carbohydrates than it is to try to get enough macronutrients in one or two bigger meals.

Hydration is equally as important as protein and carbohydrates when it comes to the recovery nutrition equation.

“Prioritizing fluids with electrolytes before, during, and after workouts depending on intensity and individual sweat losses is important to maintaining hydration levels,” Darby added.

Discovering What Suits You

Although there are general recommendations for the number of grams of protein and carbohydrates one should eat before and after working exercise, these are only guidelines and require some trial and error because different people have varied tolerances for certain macronutrient compositions.

Nevertheless, it’s advisable to begin simply in order to determine what functions for you.

Select simple-to-digest carbohydrates with little fiber before working exercise. Darby recommended trying bagels, cereal, oatmeal, and toast with peanut butter.

Additionally, easy snacks high in protein and carbohydrates that individuals might seek for after working out include chocolate milk, eggs on toast, and smoothies made with Greek yogurt or protein powder. Smoothies, bars, and liquid supplements can also be beneficial because some people may not feel hungry straight after working out.

To determine what works best for you, observe how you feel both during and after an exercise. These indicators can help you determine whether or not you’re eating enough to fuel your fitness objectives. It could be time to modify your pre- and post-workout nutrition if you find yourself “hitting a wall” after a long run or aren’t able to lift the hefty weights you were able to lift a few days earlier.

It’s also critical to keep in mind that nutrition outside of exercise affects your overall athletic performance. Daily consumption of sufficient amounts of fat, protein, carbs, and calories helps feed your muscles and brain both inside and outside the gym.

Each everyone reacts to food differently, even though it’s typically better to concentrate on carbohydrates before exercise and both carbohydrates and protein after. Make sure to speak with a dietician for personalized recommendations and detailed advice.

Topics #Carbs or Protein #Pre-Workout Snack