What does your pre-workout checklist include? A killer gym outfit? Check. Your favorite pair of sneakers? Check. Water bottle? Check. Gym bag? Check. But wait, what should you eat to fuel your workout? And when? It’s well known that exercise alone is not adequate for maintaining overall wellness; diet is also a key component. What you eat — and when — can make a big difference in how you feel during your workouts.
So, should you eat before or after a workout? The short answer: Both! Your body has different needs at different times of the day, and diet and exercise are different for everyone. It’s important to remember that food is more than just calories — it’s fuel! Focus on eating nutrient-dense foods that power your workout (or your recovery), no matter the time of day.
With that covered, let’s look at when to eat before and after a workout — and what to eat to get the most out of your exercise regimen.
Eating before a workout
Because your body is like a machine, it needs fuel in the form of food to operate. You can’t work out if you have no energy! On the other hand, it’s best to avoid overeating before exercise. The key? Take note of when you’re eating.
Eat a large meal too close to your workout and you’ll likely feel sluggish and sick. But if you don’t eat enough, you may feel lightheaded and lethargic. That’s why the Mayo Clinic recommends eating large meals 3-4 hours before exercising. Save the snacks for 1-3 hours before your workout, and opt for foods that are easy to digest. Plus, research suggests that eating before exercise can enhance prolonged aerobic exercise performance, meaning you can work out longer — and get better results.
So, what should your pre-workout meal include? Focus on protein and carbohydrates. Carbs are your body’s main source of energy, helping maintain blood glucose levels during exercise and replace muscle glycogen, which is a form of stored energy. Consuming carbs helps fuel your workout without breaking down muscle. Your body also needs protein to build lean muscle and recover quickly after exercise.
What to eat before working out
Need some pre-workout fuel inspo? Give these snacks a try:
- Toast with peanut butter is loaded with carbs and healthy fats
- Try Greek yogurt topped with berries to get your protein fix
- A granola bar is a great grab-and-go option to fuel your workout
- Drink a fruit smoothie for a boost of energy — and vitamins
- Eat some oatmeal to fill up on fiber and carbs
Hungry for more? Check out these coach-approved pre-workout snacks.
Eating after a workout
After you’ve worked up a sweat, your body needs to restore the energy used during your workout. Help your body refuel and recover by eating a snack — preferably, one that’s high in protein. Why? When you exercise, especially during strength training, your muscles experience micro-tears. Protein, your body’s building block, helps rebuild and repair muscle fibers, making them stronger. Try to eat a protein-packed snack 15 minutes to an hour after exercise to ward off muscle soreness and cramping and support recovery.
Carbohydrates are just as important after your workout as they are before. The higher your activity level, the more carbs you need. Foods that are high in healthy carbs include quinoa, oats and fruits and vegetables like bananas, apples and sweet potatoes. Incorporate high-carb foods into your meals to replenish your body’s energy stores.
What if you prefer to save your meal for after a workout? One study suggested that fasted exercise may be more effective in reducing body fat than exercise after a meal. The caveat: Exercising without eating may also contribute to increased levels of cortisol, a hormone that regulates your body’s stress response and other factors like metabolism, blood pressure and your sleep-wake cycle. High levels of cortisol can lead to issues like high blood pressure or weight gain in the long run.
What to eat after a workout
Refuel after your workout with these foods:
- Reach for a glass of chocolate milk to restore fluids and electrolytes and get a protein boost — just make sure to drink water, too!
- The classic eggs and toast offers a perfect balance of protein and carbs — or shake things up with a veggie-loaded omelet
- Munch on fruit or berries to get your carbs in
- For a heartier option, try a stir fry; you can load it with any veggies or lean protein you want!
- A turkey sandwich is another filling option full of lean protein to support your recovery
Check out these post-workout meals for more inspiration.
Reminder: It’s important to get adequate nutrition throughout the day, even on days when you’re not doing vigorous exercise.
Ultimately, what you eat and when is up to your preference and how your body feels before, during and after exercise. Listen to your body and be patient with yourself — it may take time to figure out what works best for you.
Knowing what to eat is only half the battle. The other half? Making it happen. Use these tips to simplify grocery shopping and take the guesswork out of filling your body with workout fuel!
