Exercise and Nutrition: The Ins and Outs

Welcome Back, Wolverines! In this week’s edition of Food Savvy Friday, we will give you the scoop on all things exercise and nutrition. We will share our favorite pre- and post-workout snacks, look into the importance of protein for optimal muscle development, and we’ll investigate the recent buzz surrounding pre-workout supplements.

What to eat before a workout

For starters, we know that food is fuel and what we eat both before and after an exercise can impact our mood during a workout, our body’s ability to recover after we exercise, and our overall performance. Since different exercise types require different amounts of fuel, what you eat before a workout depends on the type of exercise you will be performing. For shorter exercises—like high intensity interval training (HIIT)—think carbs. For longer, lower-intensity workouts, think fats. When it comes to pre-workout snacks, you should aim to eat a light snack rich with carbs and some protein about 30 minutes to an hour before you start your workout.

Here are some of our favorite pre-workout snacks:

  • Apple slices with peanut butter
  • Greek yogurt and granola
  • Berry smoothie

What’s the deal with protein, and do you need it after a workout?

Protein is the macronutrient that we hear a lot about in the media: how much to eat, what types are the best, etc. Let’s break down protein and get down to the facts. When broken down in the body, protein becomes amino acids, which are the building blocks of our bodies—that is why protein is so important. Including a protein source in your meals is also great because it helps make you feel full and satisfied.

So how much protein is recommended? The Recommended Daily Allowance (RDA) for protein intake is 10-35% of calorie intake according to the Academy of Nutrition and Dietetics.

For an individual on a 2,000 calorie diet, this comes out to 50-175 grams of protein per day. The amount you choose to consume may vary based on your activity level. The media often projects that after a workout there is an anabolic period for 30 minutes to an hour in which it is very important to consume a protein-rich meal (20-40 grams). However, recent research has shown very little, if any, difference in consuming protein immediately after a workout in comparison to later in the day. In the end, as long as you are consuming enough protein throughout the day to sustain your activity level, you are good to go. Snacks and meals (including carbohydrates) on the other hand, are ideal to try and consume after workouts. During intense activity your muscle glycogen stores and your blood sugar levels drop. Carbohydrates help return depleted levels back to normal.

Here are some of our favorite protein & carb post-workout snacks:

  • Hummus with pita and veggies
  • Grilled chicken, broccoli, and sweet potato
  • Veggie omelet
  • Oatmeal with fruit or granola

What is a Pre-Workout Supplement?

Throughout the fitness community there has been a growing buzz surrounding pre-workout supplements, but what exactly is a pre-workout supplement and why do people take them?

“Pre-workout” is a dietary supplement that is typically used by athletes to improve their performance. Pre-workout often comes in the form of a loose powder that can be mixed into water, and is composed of a unique blend of ingredients such as caffeine, creatine, and other additives. Because caffeine makes you feel more energized and creatine is a natural energy source for your muscles, many fitness gurus believe that pre-workout enhances their performance; nevertheless, studies continue to find mixed reviews about their efficacy.

So should you take a pre-workout supplement? It depends! These supplements may make you feel more energized during a workout, but they are not necessary for good exercise nutrition. If you do choose to buy a pre-workout, always remember to be a cautious consumer since the FDA does not regulate the supplement industry.

Exercise and Nutrition Resources:

Looking for ways to try these pre- and post-workout snacks while increasing your activity throughout the week?

Group-X is a fitness program offered by the university’s Recreational Sports department. There is a full schedule of workout classes varying from HIIT to Cardio Kickboxing to Strength Training and Yoga. Check out the full lineup of virtual offerings!

Verv is a wellness app offered to all U-M students, thanks to the Central Student Government. It offers fitness activities like meditation, yoga, and even sleep tracking and nutrition and wellness tips. Download the free app and enjoy a variety of free wellness activities on the go!

Thank you for following along this semester. We hope you all have a happy holiday and look forward to seeing you again in January!

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