As you get further along in your bariatric surgery journey, understanding bariatric surgery nutrition becomes crucial to fueling your workouts and ensuring a healthy recovery. With increased activity comes the need for proper nutrition to fuel your workouts. Knowing what to eat before and after workouts can help you maximize your performance and recovery. In this post, we’ll share expert advice from Bariatric Dietitian and exercise nutrition specialist, Kim Tirapelle, MS, RD, CSSD, on how to nourish your body before and after exercising.

Best Pre-Workout Foods for Bariatric Patients

One of the key aspects of bariatric nutrition after surgery is prioritizing protein. However, when it comes to exercise nutrition, carbohydrates also play a crucial role by providing a quick source of energy. As you begin incorporating more strength training or cardio into your routine, it’s important not to fall into the trap of under-eating, which can sabotage your efforts.

Undereating can slow your metabolism, hinder muscle growth, and prevent you from losing weight effectively. Even though your overall caloric intake may be lower than someone who hasn’t had bariatric surgery, you still need to adjust your calories to ensure you have the energy to power through workouts. A gradual increase in daily calories can improve your stamina, muscle recovery, and workout performance.

Ideal Carbohydrates for Energy

The best energy source to eat before a workout is carbohydrates. Whenever possible, choose nutrient-dense carbs instead of processed, packaged foods. As a bariatric patient, it’s also crucial to pair your carbs with protein to maintain balanced blood sugar levels and help you feel full longer, especially if you have diabetes or insulin resistance.

Here are a few examples of healthy pre-workout snacks:

• Top plain Greek yogurt with banana slices for a combo of carbs and protein.
• Dip apple slices into peanut butter for a filling, energizing snack.
• Blend a smoothie with unsweetened almond milk, ½ banana, peanut butter, protein powder, ice, and cocoa powder for a delicious, balanced shake.

Post-Workout Recovery for Bariatric Patients

If you’ve been exercising for over an hour or doing strenuous activity, it’s essential to eat a balanced meal within 1-2 hours after your workout. This helps replenish your body’s nutrients and aids in muscle recovery. A balanced post-workout meal is a vital part of bariatric surgery nutrition and helps ensure proper recovery, muscle growth, and overall health. A post-workout meal should follow the bariatric plate method, with:

• 50% protein,
• 30% non-starchy vegetables,
• 20% healthy fats and complex carbs.

Pay attention to your body’s signals. If you feel fatigued after your workout, make sure you’re nourishing yourself properly with a meal that includes protein and carbs to restore energy levels and promote muscle repair.

Final Tips

To learn more about the best foods to eat before and after workouts, and to get more personalized advice, be sure to check out the full interview with Kim Tirapelle, where she dives deeper into exercise nutrition for bariatric patients.

Following these simple tips will help ensure that you’re fueling your body correctly, maximizing your workout efforts, and supporting your overall health goals. Make sure to prioritize protein and carbohydrates in your pre- and post-workout meals to stay energized and strong!

Kim Tirapelle Contact Information

Kim is a Registered Dietitian who specializes in Bariatric Sports Nutrition. She has been working with bariatric clients and athletes for the last 16 years. 

• Website: ActiveBariatricNutrition.com
• Instagram: @ActiveBariatric
• Podcast: Active Bariatric Nutrition Podcast
• YouTube: ActiveBariatricNutrition Channel
• TikTok: ActiveBariatricNutrition 
• Facebook: Active Bariatric Nutrition 

Need Help Getting Started With Exercise?

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• Fuel your workouts with pre and post-workout food options
• Build and progress your fitness abilities through tracking and community support