MSU Extension Physical Activity

When it comes to sports nutrition, there are all kinds of fad diets and misinformation online regarding best strategies to improve performance, often with no scientific support. However, evidence-based sports nutrition recommendations from reputable sources of sports nutrition including the American College of Sports Medicine, Academy of Nutrition and Dietetics, and Dietitians of Canada, are available and utilized by several sport organizations across the world. These include topics such as achieving energy balance, optimal hydration practices and in-game fueling strategies.

One often misunderstood strategy in the sports nutrition world is when to consume certain macronutrients, and in what quantities, to optimize performance and promote recovery. This concept is known as timing of intake and refers to consuming foods and fluids before, during, and after exercise to maximize performance and improve recovery from exercise. Following these best practices can improve performance, and reduce fatigue and injury risk. While it may seem timing of intake strategies only apply to athletes or other fitness enthusiasts, these strategies are relevant to all types of physical activity.

This article explores how to time your nutrition around exercise and physical activity, with practical tips and examples to simplify meal planning.

Note: Individual intake may vary based on current activity or fitness levels, as well as personal preference. Use these recommendations as a starting point to find what works best for you.

Before Physical Activity

The purpose of “preworkout” food is to provide the body with adequate energy to participate in physical activity, while also providing nutrients that help to promote muscle retention and improve overall health.  Carbohydrates are the main fuel source used by the body for moderate to intense physical activity. As such, consuming carbohydrates before a workout is a great way to provide adequate energy to help power through the activity. The recommendation for carbohydrate intake before activity is 4.5 to 18 grams per 10 pounds of bodyweight about 1 to 4 hours before activity, with smaller amounts emphasized closer to the activity. Consuming too much could lead to gastrointestinal issues, which is why it is recommended to work up to recommendations.

Protein consumed before exercise helps reduce muscle breakdown during it and also can slow down the absorption of carbohydrates so your energy can last longer. Protein recommendations vary from anywhere between 10-40 grams before activity. Keep in mind that protein can slow the digestion process, so a meal or snack that is high in protein prior to physical activity may not be ideal as it can cause an upset stomach or indigestion. Also, you generally do not want to consume foods high in fat or fiber, as they can also slow down digestion.

Lastly, being adequately hydrated helps regulate our body temperature and hydrates our muscles, joints and brain. Before exercising, it is recommended to stay adequately hydrated by drinking enough fluids to prevent thirst. If you are being physically active in hot or humid conditions, the addition of a carbohydrate and electrolyte beverage, like a sports drink, may be useful as well.  

Some good examples of pre-activity snacks include yogurt and fruit, string cheese and crackers, chicken and rice, or cottage cheese and granola.

During Physical Activity

Depending on the intensity and duration of your physical activity, you may need additional food and fluids to maintain your energy levels. Generally speaking, if your activity lasts less than 45 minutes, you do not need to consume additional food. Physical activity lasting from 45-60 minutes usually requires small amounts of carbohydrates, while physical activity lasting up to 2.5 hours can require between 30-60 grams of carbohydrates per hour. During exercise, consuming carbohydrates helps to maintain blood sugar to fuel the muscles and the brain. Further, consuming adequate fluids during activity can also prevent dehydration and maintain blood volume which is important for performance and reducing injury risk. Beverages that contain around 2 grams of carbohydrate per ounce of fluid are a sensible choice for getting both carbohydrates and fluid during activity. Look for one that also contains some electrolytes such as sodium.

Protein intake, on the other hand, is not always needed during most exercise or sports except when activity is performed for a long period of time, however there may be benefit if some protein is consumed during resistance exercise along with carbohydrates.

Good examples of foods to consume during exercise include fruit, applesauce, dry cereal, crackers, pretzels, and sports drinks.

After Physical Activity

Following a workout, our body needs adequate carbohydrate and protein to begin the recovery process. Carbohydrates help replenish our energy stores in the muscle, while consuming protein helps build and repair muscle to increase recovery. It is also important to consume enough liquids after a workout to replace fluid that was lost due to sweating and breathing and also cools our internal body temperature.

Recommendations for carbohydrates after activity are around .45 to .55 grams per pound of bodyweight which is around 75 grams of carbohydrates for someone who weighs 150 pounds. Regarding protein, it is recommended to consume between 20-40 grams of protein after exercise. Good food choices to consume after a workout include chocolate milk, a turkey sandwich or wrap, or tofu and rice. It is recommended to consume 19-23 ounces of fluid for every pound of weight lost as a result of physical activity.

Knowing how much to consume around a workout or exercise, can provide an idea of how-to meal plan accordingly. These are good recommendations as a start, but as a reminder, slowly work up to them to avoid any gastrointestinal issues.  For more information on meal planning, recipes, and healthy eating, please visit MSU Extension or call 888-MSUE4MI (888-678- 3464).