Let's answer some critical questions, that has been one of the greatest dilemmas, that leaves us scratching our heads, trying to figure out a solution.
- When should I eat? Before or after my work out?
- Can I drink protein shake before or after workout?
- Can I train empty stomach and still hit a PB?
These questions can be puzzling, but we’re here to douse the fire on these burning questions. But first, lets cover some basics.
What is pre workout and post workout?
Think of it in this way, Pre – workout is supposed to give your body the energy it needs to push through during your workout. Post – workout is like rewarding your muscles to a much-deserved meal/snack after all the hard work they have done.
To summaries the concept of pre workout & post workout, one is supposed to fuel you up and the other to recover you. (1)
What is the ideal time to eat? Before or after workout?
Both are important, but largely it depends on the kind of work you’re about to put in and what suits your body the best.
If you’re running on empty fuel your energy is going to crash midway. Some carbs like bananas or a toast would be great for an energy boost. And after workout your body is basically crying to be fed. So, grabbing a protein rich meal would be great to help your body recover. (2)
Should I drink protein before or after workout?
Honestly both help, but here’s the scoop (pun intended)
Protein as a pre – workout gives your body some backup, so that when you’re working out your muscles don’t break down too much. And protein as a post workout is great for recovery and that’s when your muscles are ready to soak up those nutrients. Having protein post workout also helps increase lean body mass.
To keep things simple, if you have the time to grab a protein drink, and your stomach feels good with it, sure, have one, but you shouldn’t skip it after your workout, because that’s when it counts the most.
What can be a good pre workout meal or snack?
Keep it simple, eat something that is satiating but at the same time it should make you feel too full. Go for something like:
- Banana with a bit of peanut butter
- Whole grain toast with very little jam
- Paneer Bhurji
- Granola with yogurt
- Some protein shake if you’re don’t feel like eating solid foods
It doesn’t have to be fancy or anything. The goal is to get in a bit of carbs, paired with a decent amount of protein so that you’re fueled and ready to go.
What’s a good post workout snack / meal?
Your body has put in a great amount of work, and now its time to refuel.
Always keep yourself hydrated, drink plenty of water because you’ve sweat it out at the gym.
Grab a protein shake, it’s the fastest and the most convenient way to refuel after workout.
Make a protein smoothie, throw in some yogurt and fruits with your choice of milk and protein powder. Yum!
If you want to hit some real food, try something like a grilled chicken or a portion of protein of your choice and pair it with some rice.
After how much time of workout should i eat
Don’t over thing it much. Try to eat within 30 minutes after your workout. This is when your muscles are ready to soak up all the nutrients. It doesn’t have to be right after you are done stretching out your muscles, but avoid waiting for an hour after you’re done either.
Let summaries
Lets keep it extremely to the point
- Pre workout: Eat carbs and little protein for some fuel for your workout
- Post workout: have a good amount of protein with some carbs to help you muscles recover.
- Protein shake before or after workout? Works either ways, but after workout is very important.
- Eat before or after workout? Ideally both, to fuel up and to recover
- After how much time of workout should I eat? Within the hour is always preferable and best.
Conclusion: -
no rules are set in stone. Some people feel that they can workout better on an empty stomach and then eating something to refuel. While on the other hand people feel the need for a pre workout snack to push though while working out. Even studies show that it’s totally based on preferences – whatever’s available and convenient for you and what your body can tolerate. You need to listen to your body by the way it reacts and then fuel the way feel is right.
So, whether you’re a ‘pre workout person’ or a ‘post workout person’, ensure that you’re giving your body the fuel it needs, because let's be real, you can’t expect a vehicle to run on fumes now, can you?
FAQ’s
1. Is it better to take pre-workout or post-workout?
Its not a debate, you can choose what suits you body the best. Pre workout gives you energy, focus and the push to workout. Post workout is your recovery partner, it helps your body repair and refuel so that you can bounce back faster and stronger. Its never about one being better than the other, for best results, include both wisely, for energy before workout and for recover after one.
2. When to take protein — pre or post-workout?
The good part is that both are totally fine. If you’re wondering can we take protein before workout, absolutely you can, to give your muscles some back up. Especially if it has been a few hours since your last meal. Post workout is the sweet spot because that’s when you’re muscle are like ‘feed me’ and protein helps them recover and grow.
If you’re planning on having just 1 protein shake, then drink it after your workout. But if you’re actually hungry before your workout, a little protein like a small shake or some yogurt or paneer bhurji won’t hurt.
3. What if I eat 30 minutes before a workout?
That’s great, just one thing – keep it light and simple.
Eating fairly lighter will help your body move better. You’ll have the energy and you won’t feel like you’re dragging yourself through your workout. Just make sure you skin the heavy meals and save it for after you’re done crushing it in the gym.
4. When should I take pre-workout?
Aim for 20 minutes before your start working out. That gives the pre workout to kick in, especially if you’re using a supplement which a good dosage of caffeine in it. It’s like letting your car engine warm up before you hit the road, you’ll feel more ready. Avoid taking pre workout supplements at night or close to before your bedtime. Unless you plan on doing push ups or bench presses at midnight.
5. Is it better to take creatine before or after workout?
This is a bit tricky, since a lot of people have a lot of opinions. But here’s the catch, as long as you’re taking it everyday you’re winning. Taking it before workout, people feel that it’s helping them with boosted strength & endurance. While after workout, people say that it’s helps them with recovery and muscle repair. Consistency is the key. You can mix it up with your pre workout drinks or your post workout shakes, just make sure that you’re taking it regularly, because that’s where it counts.