Pre & Post Workout Meals

Pre & Post Workout Meals 

 

 So you are exercising now, burning calories, getting stronger, but 

are now asking the question what do I eat before and after my workouts?  

There are more scientific studies coming out that have demonstrated that 

pre & post workout feedings with protein and carbohydrates stimulate 

muscle synthesis. These studies have been classified as metabolic 

windows. Metabolic windows are said to stay active in the body for 

upwards of 60-90 minutes due to the bodies cells need for nutrients to 

start the rebuilding process. Studies have indicated though that the 

greatest nutrient uptake takes place immediately after workouts.  

 

Insulin 

 

 Insulin is a hormone in the body that plays a role in our metabolism, 

by causing the cells in our body to take up glucose (simple sugar) and 

amino acid uptake (building blocks of protein). This results in stimulating 

and anabolic (building up) effect in the body. Insulin has a direct role in the 

body’s ability to maximize the potential of the metabolic window of 

opportunity. Individuals can directly affect insulin output by regulating their 

carbohydrate intake before and after workouts.  Dependent on what 

carbohydrate choices and individual makes, results in how fast the 

nutrients will be available to the muscle cells. 

Knowing that insulin plays an important role in pre & post workout 

meals allows us the opportunity to eat within the proper ratios of 

carbohydrates to protein. Even though this article discusses mainly the 

recovery process, the same food can be eaten before the workout not only 

to increase energy, but also to stimulate the insulin process. The latest 

research indicates ratios of 1.5 to 4 parts carbohydrates to 1 part 

protein.  Endurance athletes require a higher part carbohydrate then 

strength and power athletes.  Dietary fat should be low to none.  

Pre Workout Meal Ideas 

 

 Pre workout meals are designed to increase energy and stimulate 

insulin. Pre workout meals can be eaten within 2-4 hours of the workout, 

followed by simple (easily digested food choices) 30 minutes before the 

workout Below you will find some examples. 

 

2-4 hours before (based on time of day allotments) 

 

AM Workout Sample: 

1 cup cheerios 

1 cup skim milk 

.5 cup berries 

1 tbsp. peanut butter 

 

 30m. before: 

typical food bar with 

* 2:1 ratio carb to 

protein 

 

PM Workout Sample: 

3 oz chicken breast 

.5 cup rice 

.5 cup berries 

 30m before:

 typical food bar with 

* 2:1 ratio carb to 

protein 

 

Post Workout Meal Ideas 

 

 Post workout meals are designed to stimulate protein synthesis and 

slow down muscle from degrading. Food choices need to be simple and 

pre-digested. Pre-digested food ensures rapid absorption to the cells to 

capitalize of the metabolic window. Ready to drink formulas are the best 

with food bars next in line for optimal choices.  

Post Workout Sample: 

 Ready to Drink 

(RTD) Workout 

Shake or food bar  at 2:1

 

Post Workout Sample:  

 

2 cups skim milk 

.5 cup chocolate 

syrup 

 

Post Workout Sample:  

 

2 cups skim milk 

1 banana 

 

Conclusion 

 

In order to maximize your workouts, pre & post workout feedings are 

crucial to your success. Preparing and planning is a necessary step for the 

success of the meals. The results you will receive will make the effort 

worthwhile. 

Jay Morgan