What To Eat Before and After Workout

Marketing Ladan

What To Eat Before and After Workout

Whether you’re a seasoned fitness junkie or just now embarking on your fitness journey, it’s important to understand how vital a role nutrition plays in your health and overall outcome.

Nutrition is the number one resource for a successful workout.

Without the proper nutrients, your body will not be able to handle the intensity and fervor of a really good workout.

We want you to have the best experience possible.

Here’s our top recommended meals to fuel you up before and after your workout session!


It is best to have your meal at least 2 hours before your workout session.

This ensures that your body will have ample time to digest it, break it down, convert it to energy, and deliver the nutrients throughout your body.


What should you have?

First: water!

Hydrate. Hydrate. Hydrate.

Need we say more?

You will be sweating a lot so make sure your body is properly prepared to cool you down.

Sweat is what prevents your body from overheating during a workout.

If you don’t drink enough water, you won’t produce enough sweat.

You can’t drink enough water, so have at it!

Second: load up on healthy carbs!

Eat healthy carbohydrates such as brown rice, whole-wheat toast, whole-grain cereals (with low-fat or skim milk,) low-fat or fat-free yogurt, and whole grain pasta.

Carbs contain glycogen, which is what maximizes your body’s ability to handle short bursts of physical intensity without running out of steam.

Third: don’t forget your greens!

Pick up your favorite fruits and vegetables like bananas, apples, asparagus, lettuce, and broccoli.

Fibrous vegetables are the best options.

Vegetables contain the highest power-pack of vitamins and minerals needed for you to meet your dietary requirements across the board.

When in doubt, think green!

Finally: avoid saturated fats and heavy proteins.

This is because saturated fats and heavy proteins digest slowly.

Therefore, it requires more of your body’s precious energy to facilitate the digestion process.

This takes away oxygen and energy-delivering blood from your muscles, which you need for your workout!

You will often find yourself catching your breath or missing reps/counts.

We don’t want that!


First, isotonic drinks are a good post-workout options because you lose minerals when you sweat.

However, we don’t recommend sports drinks because they contain too much sugar.

If isotonic drinks aren’t your thing, plain water will do just fine.

Either way, just make sure you drink up!

Next, it’s time for protein.

It’s a common misconception that protein is needed before the workout, but it is actually the most effective after your workout.

Protein will help repair and grow your muscles after all that vigorous exercise!

Here are some great protein options:

  • Grilled chicken with roasted vegetables
  • Egg omelet with avocado toast
  • Greek yogurt with fruit


BUT, be mindful of the servings and calories.

It’s easy to overeat after a workout, which won’t serve your body in the long run.


For longer workouts (1 hour or more) you can opt for smoothies and protein shakes.

During long workouts, since your body may require additional energy to keep going, taking a moment to quickly fuel up can be beneficial.

But, do limit your calorie intake to 50 - 100.

The goal is to keep you going. If you overeat, you’ll fizzle out!

Do you know that we offer a holistic approach to achieving your fitness goals?

From one-on-one coaching, to weight loss programs, mindfulness, and nutrition, we believe applying wellness goals on all sides will do the best job of helping you see the results you crave!

Come on by or give us a call.

See you soon!