Should you choose protein or carbs for your pre-workout snack? Fueling up for your workout is an important part of any exercise regimen, but it's important to choose food with the right macronutrients.
Rebecca Jaspan is a registered dietitian specializing in anorexia, binge eating disorder, and bulimia, as well as disordered eating and orthorexia.Nick Blackmer is a librarian, fact-checker, and researcher with more than 20 years of experience in consumer-facing health and wellness content.
When it comes to exercise, there’s plenty of discourse online about the best ways to see results. On TikTok, some creators recommend drinking. However, it can be a challenge for each individual person to figure out the amount of protein and carbs they should be eating and when to eat them for optimal performance.
“When we eat carbohydrates, they are broken down into glucose and stored in your muscle and liver as glycogen,” saidIt’s important that these stores are full leading up to any kind of exercise—this ensures a person will have the sustained energy they need to have a productive workout without getting fatigued.As a rule of thumb, it’s best to consume about 1–2 grams of carbohydrates per kilogram of body weight about one to two hours prior to exercise.
Consuming 20–40 grams of protein along with a carbohydrate source has been shown to increase muscle glycogen stores, decrease muscle damage, and stimulate muscle protein synthesis.Having the proper nutrition after completing a workout is just as important as what you eat before exercising.
However, when it comes to finding what works for you, it’s best to start off by keeping things simple.
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