Here's the strategy for eating wisely around your workout:
- Pre-workout: Eat low-glycemic, complex carbs (e.g., oats, legumes, nuts, whole grains, vegetables, fruit, brown rice, beans, sweet potatoes) to keep insulin levels steady for longer-term energy
- Post-workout: Eat high-glycemic, simple carbs (e.g., white bagel, white pasta, white bread, white rice, white potatoes) to stimulate higher insulin levels for quick, replenishing energy. Higher GI foods allow for increased glucose uptake into your muscle and fat cells when your insulin sensitivity level is increased.
- Consume higher carbs (45-65% of your calories) to fuel your training as well as enough protein (15-25% of your calories) to preserve muscle mass (up to 2g / lb bodyweight) and fat (20-35% of your calories) to maintain hormone levels (e.g., testosterone)
- Good carb foods: pasta, rice, potatoes, oats, fruit
- Good protein foods: turkey, chicken, tuna, whey protein, milk
- Consume lower carbs (since you're resting) but higher protein and fat
- Good carb foods: see above
- Good protein foods: see above
Brian Danley, CFT
"Motivation is what gets you started. Habit is what keeps you going."