Pre-Workout & Post-Workout Sports Nutrition
Exercise nutrition is as important as the workout. Carving out the time to fuel and hydrate properly before and after workouts is essential to optimal health. Exercise, nutrition, sleep, and stress management all play large roles in fat loss, muscle protein synthesis, repair, and recovery, and keeping cortisol in check. Different workouts and fitness goals may require different approaches to nutrition. Working out at different times of the day also may require different approaches. Dietary needs and restrictions also figure into your unique health equation.
The first components to think about are your protein source and how to fuel before your workout. Without consuming optimal amounts of protein during the day, muscle protein synthesis will not occur. Studies show that consuming 30g of protein or more at each meal turns on the switch to growing muscle. This is activated by the amino acid, leucine. Eating protein around workouts is more specific for women, noting that women need pre-workout fuel. Yes, working out in a fasted state can burn more fat, but over time, fasted workouts can lead to endocrine system changes that negatively impact women’s hormones. Current science shows that women fare far better eating a small meal of about 150 calories, containing 15-20g of protein, and carbohydrates pre-workout than working out in a fasted state. If you are one of those women who prefer not eating before a morning workout, using BCAA’s as a supplement, along with electrolytes, will fuel you through your workout and help on the back end with repair and recovery. See more below on BCAA’s. Post-workout, aim for another 20-30 grams of protein (30 if you are postmenopausal) to repair and replenish your muscles, along with carbohydrates. You may be hungry a couple hours after this post-workout meal or shake and then enjoy a well-balanced meal.
Top 6 Protein Powders:
Whey Protein Powder – This source of protein comes from milk and is the most popular and easily digestible source, unless, of course, you cannot have dairy. Whey protein is the part of the liquid left over during cheesemaking after curds have been formed. Whey protein contains lactose, or milk sugars, which some people can’t digest. It’s rich in BCAA’s, branched-chain amino acids. BCAA’s are comprised of three amino acids or building blocks of protein. The three amino acids are leucine, isoleucine, and valine, which are all essential amino acids. We must get these from our diet because we cannot manufacture them ourselves. Protein, once digested, broken down into amino acids, and absorbed into our bloodstream, starts the muscle protein synthesis cycle over and over again to keep building muscle tissue, repairing muscle tissue, and helping us recover fatigued muscles from our weight workouts.
Casein Protein Powder – This source of protein is also found in milk but is digested and absorbed much more slowly. Just as whey is the liquid part of cheesemaking, casein is the curds that can be dried and pulverized into a powder. Because of its very slow absorption rate, this option, for those who can tolerate dairy, is great before bedtime. When we consume casein protein, it breaks down into amino acid molecules in our gut and is released into our bloodstream where it’ll stay for about five hours, compared to whey protein which stays in our bloodstream for ninety minutes.
Egg White Protein Powder – This source of protein is made from egg whites. Egg white protein powder is a great option for those who cannot tolerate dairy and still want an animal-based protein source. Egg white protein powder is not very filling as the fat from the egg yolk has been removed. However, there are egg yolk-only protein powders for those who cannot tolerate egg whites or dairy. Egg white protein powder is also a good source of BCAA’s, branched-chain amino acids, containing the second highest amount of leucine after whey protein powder.
Pea Protein Powder – This source of protein is rich in BCAA’s as well and is made from yellow split peas, which are legumes. Legumes are high in lectins and phytic acid, both are antinutrients, that may cause gut dysbiosis and inflammation in some people. Antinutrients hinder the mineral absorption of iron, zinc, and calcium. Folks with autoimmune disorders, inflammation, gastrointestinal disorders, and insulin resistance may be negatively affected by eating legumes. Pea protein powder is popular among vegans, vegetarians, and the food allergy community.
Hemp Protein Powder – This source of protein powder is high in omega-3 fatty acids and easily digested. Omega 3 fatty acids are a healthy and healing fat for our gut and our brain health. However, hemp protein powder is not a complete protein source because it’s low in the essential amino acids lysine and leucine.
Brown Rice Protein Powder - This source of protein powder is not a complete protein source because it’s low in the essential amino acid lysine. Brown rice also contains arsenic, a toxin, and is a grain that contains antinutrients such as phytic acid and lectins, which will hinder the absorption of key minerals iron, calcium, and zinc.
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3 Forms of Protein Powders
Protein concentrates: Produced by extracting protein from whole foods using heat and acid or enzymes. These are 60–80% protein, 20–40% fat and carbs.
Protein isolates: Produced by additional filtering processes that remove more fat and carbs, concentrating the protein even more. These contain about 90–95% protein.
Protein hydrolysates: Produced by further heating with acid or enzymes, which breaks the bonds between amino acids. Hydrolysates are absorbed more quickly by your body and muscles.
Additional ingredients are used to create protein powder flavors. There are sweeteners (cane sugar, monk fruit, dextrose, aspartame, maltodextrin, sucralose, stevia, etc.), flavor additives, preservatives, color dyes and some are fortified with vitamins and minerals, which are not in the bioavailable form our bodies require. We know certain ingredients wreak havoc on our body and choosing a clean protein powder product is key.
What About Protein Bars?
Aside from pre-workout and post-workout meals and shakes, many people rely on a portable protein bar for energy. It’s easy to grab, easy to stash, and easy to eat quickly. However, there are a host of problems with this solution. Most of the protein bars on the market are, indeed, glorified candy bars. When closely looking at the ingredient labels of some of the most widely marketed protein bars available you will count up to 3-5 different sugars, subpar protein powder sources, such as soy, dirty whey (non-grass-fed), vegan blends with brown rice (arsenic) and pea protein (lectins). Look even closer and you will find shelf stabilizers, fillers, and color dyes. None of these ingredients offer you any health benefits and only load you up with toxins. Another issue with protein bars is that many of them don’t offer enough protein, often falling below 14 grams per serving and the net carbs can climb upwards of 25-30 grams per serving from unhealthy added sugars.
How to Pick a Better Protein Bar in 5 Steps
Look for a protein bar with clean, high-quality protein powder as the first ingredient. Grass-fed whey (bovine, sheep, or goat), organic, pasture-raised egg-white, or an organic hemp protein powder for a vegan option.
Don’t settle for under 22 grams of protein per serving.
Avoid sugar in the ingredient list (cane sugar, agave, aspartame, sucrose). Look for alternative sweeteners (monk fruit, stevia, erythritol) that don’t have as big of an impact on your blood sugar levels.
For a pre-workout snack, aim for 150 calories with at least 15 grams of protein, helping you feel satiated and nourished. Low-quality protein bars have lots of empty calories.
Make your own. Yes, a bit more work but the variables are controlled by you.
Be sure to listen to my two-part fitness nutrition podcast for even more ideas to reach your fitness goals.
If you are new to working out, nursing an injury, or have mobility limitations, consider hiring a trained fitness expert. Consider hiring a health coach if you need to be held accountable for exercise, nutrition, sleep, and stress management. Check out this article on how to build your healthcare team here.
This blog is not to be used as medical advice or for making any lifestyle changes to treat any medical condition in either yourself or others. Consult your own physician for any medical issues that you may be having.