June 2000

The question-of-the-month for June comes from Scott in New York who wants to know what foods to eat before and after a workout.  His question is:

Dear Mike:

What should you eat before your workout?  Carbs, protein, or both?  What should you eat after your workout? Carbs, protein, or both?  And how soon before and after should you eat them?  Thanks for your help.

Dear Scott:

Thanks for your question.  You have raised a very important point.  For the average weightlifter, it is vitally important to have enough glycogen stored in the muscles in order to sustain a high intensity workout.  This is accomplished through the consumption of carbohydrates. 

The post workout meal is equally important.  The glycogen lost during the workout must be replaced with more carbs, and additionally enough protein (especially branch chain amino acids) to prevent muscle catabolism.

Given this information, below is a sample of what I eat before and after a workout when I am trying to increase my strength:

Pre-Workout Meal: 1 - 1 1/2 hours before training.

    2 servings rice or 1 large baked potato or 1 yam; and
    8 oz. chicken breast or 2 servings protein powder

Post-Workout Meal: Within 30 minutes of finishing workout.

    80-100 grams of carbs (for example a carb drink); and
    9-12 grams of branch chain amino acids

    1 hour after workout:

    8-10 oz. sirloin steak or chicken breast; and
    2-3 servings of rice

Thanks again, Scott, for your question.  I hope you find the information helpful.

As always, don't forget to visit the Past Qs & As and my Training Tips section for more great tips and training info.

Until next month, train hard and stay healthy.

Mike Francois

Do you have a training question for Mike?  If so, visit our Ask Mike section and submit your question.

Note: Before embarking on any nutrition, supplementation, and/or training program, consult with your physician or other licensed health-care professional.