Why You Need to Snack Before & After Your Workout

Do you have a habit of going to a workout on an empty stomach, believing that it will help you burn more fat? Or do you choose to skip your meal after a session at the gym, hoping that your post-workout buzz will keep you energized after that? You could be missing out on some major gains by working out on an empty stomach and not refueling after a workout. 

Most exercises involve some form of cardio workout, i.e. any workout that raises your heart rate. Cardio helps to increase the strength of your heart, lungs and muscles, depending on the type of exercise. As with any exertion of the physical body, the act of exercise burns glycogen, which is stored in our muscle and liver cells from the carbohydrates we consume. Which brings us to the question: Does what we eat affect the effectiveness of our workout? The answer is yes, according to the Mayo Clinic. The better fueled we are before a workout, the better our workout will be. 

A common myth is that working out on an empty stomach will help you burn fat, as there is no remaining fuel in your body to burn. As it turns out, this is not entirely true. The calories burned when you do not eat before a workout comes from the protein in your body, and this includes your muscle mass. Essentially, it means you are decreasing your muscle mass during your workout – when in fact, you should be maintaining or conditioning it!

Also, according to sports nutritionist Barbara Lewin, not fueling your body before a workout could mean that your body won’t be working out as hard. It’s similar to driving a car on an empty tank – it just won’t last as long as a car with a full tank. 

The best time to stock up on energy is about 30 minutes to an hour before your workout. Your ideal pre-workout snacks should be loaded in carbohydrate, protein and fibre, for maximum energy and sustenance throughout your exercise. 

Post-workout snacking is as important as pre-workout snacking. It’s not just bodybuilders who should stock up on nutrition to build their muscles, but also regular Joes and Janes as well. Exercise is strenuous to the entire body and decreases your blood sugar levels. If not properly replenished, this could lead to disorientation, fatigue and slower muscle recovery.

This is where post-workout nutrition comes in. Most experts recommend having protein-rich snacks within 30 minutes of your workout. Here are a few you can try:

Most of the snacks, like the apple slices and almonds, are great whether you have them before or after your workout due to their high carbohydrate and protein content, so feel free to mix it up every once in a while. 

We cannot stress the importance of fluids as part of your pre and post workout nutrition. Your body loses fluid through breath and sweat during a workout, and this needs to be replaced quickly otherwise fatigue, nausea and cramps may set in. Plain water is good enough for this. Otherwise, you can have isotonic drinks to replace the electrolytes lost through sweat. If juice is your thing, opt for no-sugar-added fruit juices.

When sound nutrition meets a healthy workout routine, you can enjoy a healthy and wholesome lifestyle. With AIA Vitality, you can track and measure your health, and be rewarded with benefits each time you make a healthy choice.