The Best Pre-Workout and Post-Workout Meals for Burning Fat

It’s not just what you eat but when you eat it that impacts fat burn. Joanna Soh is a certified Personal Trainer (ACE), Nutrition Coach, and Women’s Fitness Specialist (NASM) who has been in the fitness industry for over ten years. In one of her viral videos, she discusses what you should be eating before and after workouts to build muscle and burn fat. “Have you ever had a workout session where you felt like you were smashing it and gave your best, whereas, on some training days, you felt like it just wasn't your best effort? Although you tried, perhaps you might even experience lightheadedness, sluggishness, or muscle cramps during your workout?” she asks. “There are lots of different factors behind it, but consuming the right pre and post-workout meals can also play a huge role in your workout performance. They help you perform your best and shape your results. Let's take a deeper look into the purpose of pre-workout versus post-workout meals, meal timing, and what you should be eating.” Here is what you need to know about eating before and after workouts.

Pre-Workout Meals Should Contain Carbs and Protein

She starts with pre-workout meals. “What is the role of consuming a pre-workout meal? It's simple to fill your activity and give your body what it needs to perform at its peak,” she explains. “In order to do that, your body needs two things: carbs and protein. Carbohydrates are the body's quickest and easiest source of fuel. They're especially important for high-endurance training and explosive training. For example, heat workouts, sprinting, powerlifting, and other fast-paced, intense sports, and the harder and longer your body is working, the more carbs you need to keep going.”

First Type of Carb: Simple

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There are two different types of carbs, she continues. “Simple carbs or quick carbs come from simple sugars that are digested rapidly, providing you with immediate energy. Examples include fruits such as bananas, apples, dried fruits, rice cakes, fruit juice, honey, sports gels, and other high-sugar fruits,” she says.

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Second Type of Carb: Complex or Slow

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“Complex carbs or slow carbs typically come from starchy high-fiber fruits that are slower to digest, hence making them a great sauce for long-lasting energy,” she says. “Examples include whole grains, oats, beans, lentils, broccoli, potatoes, and pasta. Because complex carbs take longer to digest, they should be consumed two to three hours prior to your training. For instance, it can be your lunch at 2:00 PM, and your training can be at 5:00 PM. Simple carbs, on the other hand, can be consumed 30 to 60 minutes prior to training, and it can be a small snack.”

Do Not Eat Right Before a Workout

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“As a general rule of thumb, do not eat immediately before a workout. Not only can it cause digestive discomfort, but it also creates competing demands on the body. If your stomach is trying to digest food at the same time, you're pushing your muscles to perform,” she says.

You May Need to Consume Both Types for Rigorous Workouts

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“Depending on the intensity and duration of your training, you may need to consume both simple and complex carbs,” says Soh. “Say you were planning for a long run and a sprint that can last up to two hours. Then, you need to fill your body with enough complex and simple carbs. However, if your training session only lasts between 45 to 60 minutes, then a small snack with simple carbs is enough to fill your performance.”

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You Also Need Protein

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“In addition to carbs, it is also important to consume a little bit of protein before your workout, especially if you're doing weight training. When we do strength training, we create small tests in our muscle fibers by consuming protein. This increases the number of amino acids in the body, and they help repair those micro tests, maintain your lean mass, promote the building of muscle mass, and make you feel your strength training is even more efficient,” she continues.

Pre-workout Snack 1: Supplements

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“Here are some great pre-workout snacks that include a balance of simple cups and protein,” she says. The first one isn’t a food. “Supplements can also be useful before exercise. It can help to enhance performance, improve strength, reduce fatigue, and increase lean muscle mass.”

Pre-workout Snack 2: Caffeine

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Next up? “Caffeine can be found in coffee, tea, energy drinks, and pre-workout supplements. It has been shown to improve performance, increase strength and power, reduce fatigue, and stimulate fat burning. Personally, I like to have a cup of black coffee 30 to 60 minutes prior to exercising to give me that extra boost,” she says.

BCAAs

Branched chain amino acids or BCAAs “are a group of three essential amino acids, leucine, isoleucine, and valine, which can't be produced by the body and must be consumed from food,” she continues. “It is one of the most common sports supplements consumed before and also during exercising to boost muscle growth and enhance exercise performance, and they may also help with weight loss and reduce muscle soreness after exercising.”

Post-Workout Meals Help Rehydrate, Repair, Replenish, Refill, and Recover

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“Now that you know what to eat before your training, for you to maximize your performance, what you consume after your training is equally, if not even more important. The main purpose of a post-workout meal is to supply your body with everything it needs to rehydrate, repair, replenish, refill, recover, and keep improving your future performance,” she says.

They Should Include Carbs and Protein with More Emphasis on Protein

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“Once again, your body needs both carbs and protein. However, the emphasis for post-workout is on protein. Eating a high protein meal after exercise helps your body to minimize muscle protein breakdown and stimulate protein synthesis, which leads to an increase in muscle tissue, replenishes muscle glycogen, reduces muscle soreness, and reduces cortisol, also known as stress hormone levels” she continues.

You Should Consume Within 60 Minutes of Working Out

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How soon should you consume your post-workout meal? “The simple answer is as soon as possible within the first 60 minutes after your workout, or even better within the first 30 minutes. Why is the timing of your post-workout meal so crucial? If your body has exhausted all its reserves during the workout, it will result in breaking down muscles in order to feel itself, and we want to avoid that because it is not easy to build muscle mass. “

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Protein Shake

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“I'm sure we have seen fitness people consuming a protein shake immediately after their training session. That's because a protein shake is a super convenient and fast post-workout recovery drink that has a good balance of both protein and cups and sometimes you may find that your appetite is suppressed following a tough workout, hence making liquid nutrition a more appealing option,” she explains. “Some of you may ask, is it enough just to consume a protein shake? Do I still need to consume a real meal? The answer is yes. Remember that protein shake is a supplement, and its purpose is to supplement your diet. It should not be replacing real whole foods.”

You Should Still Consume a Meal

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“You still have to consume a real meal with a balance of protein, starchy cups, and healthy fats within one to two hours after your workout. Your body tolerates and processes carbohydrates most efficiently in the three-hour window post-workout, so this is your best window to eat your carbs,” says Soh.

Carbs Will Replenish Glycogen Stores

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“Eating carbs after exercise will replenish your glycogen stores, which you have used up during your workout, and it will also improve your ability to bounce back and come back stronger for your next workout,” adds Soh.

Here Is How Much Carbs and Protein You Need

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She provides a “general guideline” of what your post-workout meal should contain. “For protein, 0.25 grams per pound of your target body weight, and for carbs, 0.25 to 0.05 grams per pound of your target body weight. Remember, this is just a guideline. If you were to perform a more intense weight training session that lasts up to 90 minutes, or if your goal is to build more lean muscles, then you may require more protein in your diet,” she says.

You Don’t Need a Protein Shake if You Eat a Meal

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Another common question is whether it is a must to consume protein shakes post-workout. The answer is no. “If you're able to consume a proper real meal within 30 to 45 minutes after you finish training, it is not necessary to consume protein shakes. Protein shakes act as a supplement, which is super convenient and easily accessible,” she says.

Eat Any Meal with Carbs and Protein

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“The bottom line is that you need both carbs and protein pre and post-breakout for sustained energy, improved performance, and better muscle. There isn't a one-size-fits-all solution when it comes down to having the right meal and timing. You have to keep trying different meals and timing and see which fits your body and the type of activity you do,” she says.

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Everyone’s Needs Are Different

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Everyone is different when it comes to their needs. “For example, I perform better when I consume a small snack 30 minutes before training, whereas some of you might find that you need at least an hour window of eating prior to exercising,” she explains.

Count These Meals As Part of Your Daily Calories

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Don’t forget to tally up these meals. “It is also important to remember that your pre and post-workout snacks should be included as part of your total daily calorie intake,” reminds Soh.

Don’t Forget to Hydrate

Soh ends her video on a final note. “Last but not least, staying hydrated and drinking sufficient water before, during, and after all your workouts is one of the most important steps you can take to properly feel your body and achieve the results you're looking for. It's important to minimize dehydration, which can cause low energy and muscle cramps or spasms,” she says. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.