Nutrition for Pre and Post Workout Cheatsheet

Importance of Pre and Post Workout Nutrition

• Fuels exercise performance and endurance
• Enhances recovery and muscle repair
• Supports energy replenishment and reduces soreness

Pre-Workout Nutrition Guidelines

• Timing: Eat 1-3 hours before exercise
• Focus on: Easily digestible carbs for energy and moderate protein
• Examples:
  • Banana with peanut butter
  • Oatmeal with berries
  • Yogurt with fruit
• Hydration: Drink water before and during workout

Post-Workout Nutrition Guidelines

• Timing: Within 30-60 minutes after exercise for optimal recovery
• Focus on: Protein to repair muscles and carbs to replenish glycogen
• Examples:
  • Grilled chicken with quinoa and veggies
  • Protein smoothie with fruit
  • Cottage cheese with pineapple
• Hydration: Rehydrate with water or electrolyte drinks

Key Nutrients for Workout Nutrition

• Carbohydrates: Primary fuel source for muscles
• Protein: Builds and repairs muscle tissue
• Fats: Support overall health but limit immediately before workout
• Electrolytes: Maintain hydration and muscle function

Additional Tips

• Avoid heavy or fatty meals right before workouts
• Adjust portions based on workout intensity and duration
• Consider caffeine pre-workout for improved focus (if tolerated)