What to Eat Before and After Your Workouts
There are so many aspects that influence workouts. Sleep, recovery, stretching, mobility, rest time between sets, tempos, isometric movements, etc. One of the most important factors is food.
What are you consuming to both fuel your body and help it recover?
This article explores what to eat before and after a workout along with examples, timing and why this is so significant.
What exactly and how much a person should eat will look different for everyone. Factors that must be considered include: age, weight, goals and types of workouts. Below is a general outline of what to consume before and after.
What to Eat Before a Workout
Carbs. Yes, you read that correctly. Consume a carb source 30-60 minutes before your workout.
Carbohydrates are the body's main energy source. We need quick energy before a workout. Although your snack should mainly be carbs, it’s good to have a little protein as well.
If you’re planning on having a meal, it’s best to consume it at least 60 minutes before. Some meals may be too heavy or filling right before movement. In turn, you might not feel or move your best.
Examples of pre-workout snacks:
Fruit
Oatmeal with toppings such as nut butter, fruit, nuts and/or honey
Rice cake or toast with nut butter
Nuts or trail mix
Granola bar
What to Eat After a Workout
After a workout, focus on a protein-dominant snack or meal. Protein helps build and repair muscles after being torn. Have some carbs too. Protein and carbs are needed to restore glycogen required for your next workout.
Consume this snack or meal 30-45 minutes after. Don’t fret if this seems like a small window of time for you to work with. If possible, bring an easy, on-the-go post-workout snack.
For more information on protein, read our Protein, Protein, Protein article.
Examples of post-workout snacks or meals:
Greek yogurt with nuts
Cottage cheese with fruit
Hard boiled eggs
Cheese and crackers
Protein bar or shake
Chocolate milk
Meat or fish with veggies and rice
Takeaways
Remember: Everybody and every body is different.
We all like different foods, our bodies tolerate some foods better than others, our schedules are different, our training is different and so on. Find snacks and meals that you enjoy as long as they’re nourishing and help you recover. Make it easy.
No matter what you decide: aim to eat easy-to-digest carbs and a little protein 30-60 minutes before, and a higher amount of protein and some carbs 30-45 minutes after.
If you currently don’t or struggle to eat before and after, frame these intentions as commitments.
This sounds like: “I will have pre-workout and post-workout snacks this week.”
Similar to most habits, this will become intuitive and automatic over time. There’s a good chance you will feel more energized during workouts and you’ll see progress. Happy fueling!