Build a Sandwich for Peak Athletic Performance

Published: August 13, 2020

Authors:

McKenna Welshans, MBA, RD, LDN, ACSM-EP, CSCS, CSSD

A sandwich is a versatile meal that can be great for both pre-workout and post-workout fuel. However, what you put in your sandwich should differ depending on when you’re eating it.

Pre-Workout Sandwich

If consuming a sandwich one to two hours prior to exercise, it is beneficial to limit fat and fiber while increasing carbohydrate content. Fat and fiber slow digestion, causing the food to hang around in your stomach. This increases the potential for stomach upset during your workout.

During high-intensity/sustained activity, you need a large portion of carbohydrates to maintain blood sugar. Build a pre-workout sandwich with these ingredients:

White bread (larger roll)
Lean deli meat (chicken, turkey, etc.)
Mustard
Tomato
Lettuce
Pickles
Small portion of cheese
Side of fruit

Post-Workout Sandwich

After exercising, muscles need protein for recovery and carbohydrates for re-supplying their stores. Fiber and fat will help keep you full longer as your metabolism is increased over the next several hours.

Here’s an example of a few swaps you can make to mirror these guidelines:

Whole grain bread
Deli meat (larger portion)
Cheese (normal portion)
Avocado
Tomato
Lettuce
Mayonnaise
Side of Greek yogurt

McKenna Welshans, MBA, RD, LDN, ACSM-EP, CSCS, CSSD

McKenna Welshans, MBA, RD, LDN, ACSM-EP, CSCS, CSSD, is a sports nutritionist with LG Health Physicians Sports Medicine. She completed her undergraduate and graduate degrees and a dietetic internship at Messiah College, double majoring in nutrition and exercise science. She ran collegiate track before transitioning into ultra-endurance triathlon competitions. She is passionate about personalized nutrition for both performance maximization and health.

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