What to eat before and after a hard workout

Mark McKenzie
Contributor
There’s always been speculation about what to eat after a workout, and before it. You think you’re right some days, while other days you think you’re wrong, yet there is never a consensus on what is the healthiest food choices to have before and after a workout.
Adam Douglas, a strength and conditioning specialist at York University, however, knows what students need to remember when it comes to exercising – and it starts with the most common food choices.
“Some of the things to have before a workout would be cheese with apples, berries, grapes and some protein, such as a couple slices of turkey and some tuna, works as well,” said Douglas. “So there’s a variety to choose from.”
The specialist finds today athletes and students don’t understand the importance of food in relation to exercising especially the huge impact eating the right foods after a workout can have on the body.
“Athletes know that they have to eat before they workout, but they don’t understand how important the post-workout meal is,” said Douglas.
The health expert explains that the one hour after a tough workout is vital in rebuilding the muscles that were used in that one or two hours of exercise. He refers to it as the “window of opportunity” where a two-to-one ratio or three-to-two ratio of carbohydrates to protein should be consumed.
According to Dr. Jonny Bowden of iVillage.com’s health page, your body needs a fresh supply of amino acids after a workout; these are the building blocks of your protein, and are used to make muscles, hormones, bones and other great things we use on a daily basis.
But the thing that Douglas can’t stress enough is the amount of carbs needed after a workout. During that time, the body is in need of fuel that can come only from eating carb-based foods. Douglas used brown rice with a can of light tuna and mixed vegetables as an example of a meal that should follow a rigorous workout. These meals should also be eaten three to four hours after going to the gym.

According to Douglas, however, the best post-workout tip to remember is the choice of drink you decide to down.  What may be surprising to many is that the best choice is something students will all enjoy.
“Chocolate milk has a three-to-one ratio of natural proteins, just what your body needs after an intense workout, and it tastes good. I try to get York athletes to drink it 20 to 30 minutes after the workout,” said Douglas.
But why not the great, renowned recovery drinks that people just cannot get enough of these days?
Douglas believes it’s not the healthiest choice. “Recovery drinks are not regulated; neither is the supplement industry, so you never know what added hormones could be in those things. Milk is safer, cheaper and the industry is regulated.”
When it comes down to it, the motto to keep in mind, says Douglas, is “Have a high quality intake” for food, and provide the best fuel possible to your body.
Best meals for 3 to 4 hours after a workout

1.Brown (wild) rice, a can of light tuna, mixed vegetables
2.Salmon, spinach with sweet potato; portion size will vary
3.Chicken with mixed vegetables
4.An egg omelette with some avocado