What to eat based on time before workout
3 or 4 hours* before a workout
An ideal meal is: a regular meal without breading or fatty and spicy sauces, depending on your tolerance.
2 or 3 hours before a workout
An ideal meal is: 1 to 3 sources of protein + 3 to 6 sources of carbs.
2 hours before a workout
An ideal meal is: 1 source of protein that’s low in fat + 2 to 4 sources of carbs.
1 hour before a workout
An ideal meal is: 2 sources of protein (1 of them rich in complex carbohydrates, like bread, rice, pasta or a cereal bar).
30 minutes* before a workout
An ideal meal is: 1 or 2 sources of carbs that are semisolid or liquid or in the form of dried fruits.
* If you’re eating 3 or 4 hours before a workout, be sure to also have a snack 30 minutes beforehand, especially if your workout session lasts more than 60 minutes.
Sources of protein (approximately 8 g)
1 cup (250 ml) of milk
1 cup (250 ml) of soy milk
¾ cup (180 ml) of plain yogurt
¼ cup (60 ml) of cottage cheese
1 oz (30 g) of hard cheese
2 tbsp (30 ml) of peanut butter
¼ cup (60 ml) of almonds
1 oz (30 g) of meat (beef, chicken, veal)
1.4 oz (40 g) of canned tuna
1 egg
Sources of carbohydrates (approximately 15 g)
1 slice of bread, 1 bread roll
½ cup (125 ml) of whole grain cereal
1/2 pita, 1/2 bagel, 1 small tortilla
⅓ cup (75 ml) of cooked pasta or rice
1/2 muffin, 1 waffle, 1 fig cookie
2-3 tbsp (30-45 ml) of raisins or dried cranberries
½ cereal bar
1 fruit or 1 cup (250 ml) of berries
½ cup (125 ml) of fruit juice
1 ½ cups (375 ml) of vegetables
Two dietary supplements, demystified
CREATINE
What is it? It’s a non-essential amino acid that’s naturally found in meat, poultry and fish. Creatine is stored in the muscles as phosphocreatine.
Why is it used? Phosphocreatine releases the necessary phosphates to help generate energy to muscles under exertion. These allow for a more intense effort, and also help with recovery. Given that creatine is found in meat, an additional intake might not help carnivores in gaining muscle mass, but a supplement could make for a better recovery period.
Who is it for? Athletes who want to gain muscle or improve their performance in high-intensity, short-duration sports like sprinting, tennis, CrossFit, alpine skiing, short track speed skating, hockey and track cycling. Creatine also helps with recovery in athletes who put in sustained and intense effort in hockey or tennis tournaments, swimming competitions and triathlons.
There’s always a “but”… Undesirable (think illegal) ingredients can sometimes be found in supplements. For those under the age of 18, rapid and significant weight gain is not recommended; during growth, bones and stabilizer muscles just aren’t ready to support all this gain in mass and strength. Creatine can also cause digestive issues like cramps, bloating and diarrhea.
WHEY
What is it? It is the byproduct of cheese production and, more specifically, the protein found in the liquid on the surface of firm yogurts. That most people pour out!
Why is it used? The protein found in whey is rich in branched-chain amino acids (BCAA), which are key in the creation and recovery of muscle fibres. A ¼ cup (40 g) serving of whey powder contains between 25 and 35 g of protein, as much as a chicken sandwich on whole grain bread. You can therefore pass on it by simply eating protein-rich foods instead.
Who is it for? People looking to gain muscle mass. It’s easy to digest and its quick absorption makes it a choice supplement when it comes to post-workout and post-competition recovery.
There’s always a “but”… To properly recover, muscles need protein and carbs, and many supplements on the market are devoid of carbs and contain sugar alternatives. These substitutes don’t help muscles recover and can cause digestive issues. And as is the case with many supplements, there is risk of contamination with doping substances and heavy metals.
Try this recipe:
This cookie is great to eat after a day of work, right before you hit the gym or don your sneakers for an outdoor run. Don’t let its appearance fool you; it may look small, but it’ll provide a ton of energy! Especially if:
- you haven’t eaten anything in the two hours before your workout;
- your workout is high in intensity and lasts more than 75 minutes.
cookies
Energy Cookies
For more questions about nutrition and sports, check out our article:
Tables adapted from Bien manger pour mieux performer – Sports d’endurance [Eating well to perform better – Endurance in sports]. VIVAI, experts en nutrition. 2013. Nutrition, sport et performance [Nutrition, sports and performance], M. Ledoux, N. Lacombe et G. St-Martin, Vélo Québec Éditions, 2009