What to Eat Before and After Your Workouts
Read time: 9 minutes
I tell my clients all the time: What you eat is just as important as how you exercise—no matter what your fitness goals are.
Just like you need to put good-quality fuel in your car to make it run well, your body also needs good-quality nutrition to perform at its best.
During your workouts, your body needs various nutrients to support energy production, muscle contraction, and overall performance. These include:
Carbohydrates: Carbohydrates are the primary energy source for your muscles during exercise. They are broken down into glucose and stored in the form of glycogen in the muscles and liver. When you exert your body during your workouts, glycogen stores often get depleted. So it’s important to consume carbohydrates before and after workouts to help replenish these stores to maintain energy during your workouts and help you to recover afterward. The IOM recommends about 45-65% of your daily calories come from carbohydrates, and most of the carbohydrates that you eat should come from vegetables, fruits, and whole grains (more on that below).[1]
Protein: Remember that your muscles are made up mostly of protein, so eating plenty of protein in your diet is important for muscle repair, recovery, and growth. During resistance training, your muscles experience microscopic damage. Consuming protein-rich foods or supplements helps provide the amino acids necessary for repairing and rebuilding muscle tissues. Protein also aids in the synthesis of new muscle proteins, promoting muscle hypertrophy and strength gains. Experts recommend eating between 0.7 and 1 gram of protein per pound (or 1.5 - 2.2 grams per kilogram) of body weight for people who exercise. You can get protein from animal products like meat, poultry, fish, low-fat dairy, eggs, and certain vegetables (beans & legumes).[2]
Fats: While carbohydrates are the primary energy source during high-intensity resistance training, fats also play an important role—especially during longer-duration workouts and low-intensity exercise. Eating dietary fat provides your body with a concentrated source of energy and contributes to your overall caloric intake. Including healthy fats in your diet also helps support hormone production, joint health, and nutrient absorption. The IOM recommends getting 15-35% of your daily calories from dietary fats. Prioritize unsaturated fats coming from foods like olives (and olive oil), avocados (and avocado oil), nuts, seeds, and fish.[1]
Micronutrients: In addition to the major macronutrients (carbohydrates, proteins, and fats), your body also needs a variety of micronutrients to perform its best during your workouts. These include vitamins (such as vitamins B, C, and D) and minerals (such as iron, calcium, magnesium, and zinc). Micronutrients play important roles in energy metabolism, muscle contraction, oxygen transport, and immune function. Consuming a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can help ensure an adequate intake of micronutrients.[3]
Water: Proper hydration is essential during resistance training. Water is involved in numerous physiological processes, including nutrient transport, temperature regulation, and joint lubrication. Maintaining adequate hydration levels before, during, and after your workouts is crucial for optimal performance, preventing dehydration, and supporting overall recovery. A good rule of thumb is to divide your body weight in half and drink at least an ounce per pound of body weight per day. If it’s really hot outside or you do a workout, you may want to drink even more.[4]
Now let’s take a look at how you can properly fuel your body before and after your workouts to maximize your gains.
Pre-Workout Nutrition
The timing of your pre-workout meal plays a crucial role in determining what and how much you should eat.
If you are eating more than two hours before your workout, have a normal meal following the Healthy Plate model or your meal plan.
Remember that a well-balanced meal includes a combination of complex carbohydrates, lean protein, and healthy fats.
Complex carbohydrates like whole grains, fruits, and vegetables provide sustained energy by gradually releasing glucose into your bloodstream.
Lean proteins such as chicken, fish, tofu, or legumes support muscle repair and growth.
Healthy fats from sources like avocados, nuts, and olive oil provide additional energy and aid in nutrient absorption.
For more examples of how to eat a well-balanced and nutritious meal, check out my downloadable meal plans by clicking the button below:
On the other hand, if you have less than two hours before your workout, it's best to focus on easily digestible carbohydrates and protein while avoiding excessive fat. Consuming carbohydrates will provide a quick source of energy for your muscles, and protein will help minimize muscle breakdown during your workout.
Make sure to avoid eating a large volume of food, since this can lead to you feeling sluggish or nauseous during your training.
Great pre-workout snack options include a banana with a small serving of low-fat Greek yogurt, a protein smoothie with fruits, or a slice of whole-grain toast topped with lean turkey or nut butter. Here are a few example recipes for pre-workout snacks:
Experiment with different combinations and find what works best for your body.
Post-Workout Nutrition
To kickstart the recovery process, focus on consuming a combination of carbohydrates and protein within the first 30 minutes to an hour after your workout. This is when your muscles are most receptive to nutrient uptake.
To replenish glycogen stores, opt for easily digestible carbohydrates like fruits, sweet potatoes, or rice cakes. Pair them with a lean protein source like grilled chicken, salmon, eggs, or a protein shake to provide the necessary amino acids for muscle repair and growth.
Here are a few examples of great post-workout snacks:
Later in the day after your workout, continue to follow the Healthy Plate model to make nutrient-dense meals that include lean protein, complex carbohydrates, and healthy fats. A balanced meal consisting of grilled chicken with quinoa and roasted vegetables or a salmon salad with leafy greens, whole grains, and olive oil dressing can provide the necessary nutrients for recovery.
It's important to note that individual nutritional needs may vary based on factors like your body composition goals, overall diet, and personal preferences. Pay attention to how your body responds and adjust your pre- and post-workout nutrition accordingly.
Keep in mind that you can also ask questions when I’m live on my Twitch channel throughout the week or in my Coaching Corner Discord server.
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[1] Manore MM. Exercise and the Institute of Medicine recommendations for nutrition. Curr Sports Med Rep. 2005 Aug;4(4):193-8. doi: 10.1097/01.csmr.0000306206.72186.00. PMID: 16004827.
[2] Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018 Feb 27;15:10. doi: 10.1186/s12970-018-0215-1. PMID: 29497353; PMCID: PMC5828430.
[3] Lizzie Streit, MS, RDN, LD. Micronutrients: Types, Functions, Benefits and More. Healthline 2023 July 13. https://www.healthline.com/nutrition/micronutrients.
[4] How much water do athletes need? Truesport.org 2017 Apr 5. https://truesport.org/hydration/how-much-water-should-youth-athletes-drink/
About Jayd Harrison
Jayd Harrison is a personal trainer and content creator. She helps people to build muscle, burn fat, and clean up their diets with her online coaching programs and social media content. Check out some of Jayd’s coaching videos on Youtube, or join Jayd live on Twitch and follow on social media:
