"When it comes to your overall health and transforming your body, nutrition and exercise are two of the most important factors. Because they go hand-in-hand, fueling your body with proper nutrition is key to reaching your fitness goals. Regardless of your fitness goals, making healthy choices before and after workouts can help you sustain more energy during a workout, perform better, recover faster, build strength and endurance, and prevent injuries. But just because a food is considered “healthy” doesn’t mean it’s the best for powering your body pre- and post-workout. Keep reading for the ideal foods to eat before and after working out to maximize your sweat session and experience optimal results.
Morgan Tarmann, MS, RD, LDN
Morgan is a registered dietitian with a master’s degree in Nutrition and Wellness from Bradley University. She currently works as a food service dietitian in a university setting assisting students with their individual dietary needs. As a contributing wellness writer for The Everygirl since 2022, she works to provide relatable, evidence-based pieces to readers that are both educational and engaging.
What to Eat Pre-Workout
Food is an important source of fuel for the body, so the food you eat before a workout can help provide energy so you can work out harder and feel better. Studies suggest that eating before exercise can help you do better during your workout, allowing you to work out for a longer time or at a higher intensity. To get the most out of your workout, when you eat before is also essential. And that can depend on your digestion (for some people, foods move more quickly through their digestive systems, and for others, more slowly), so it may take some trial and error to find the most effective timing for you. But, as a general rule of thumb, having a balanced meal that includes carbohydrates, protein, and fats three to four hours before a workout and an intentional snack within 90 minutes of working out is optimal for having enough energy to sustain and avoid fatigue.
3-4 hours before a workout
If you’re working out in the late morning, afternoon, or evening, being intentional about the last big meal before your workout (even if it’s a few hours before) can make a big difference in your workout output, energy, and muscle burn.
- Carbohydrates (aim for 50-60 percent of your meal): Carbohydrates should be your main source of fuel for your workout. As the body digests the macronutrient, it converts it into glucose, which is stored as glycogen in the liver and muscles, and then used for energy. Think fruits and vegetables and whole grain bread or pasta.
- Protein (aim for 25-30 percent): Protein before your workout will support your body with the energy it needs, slow down carbohydrate digestion, and serve as a secondary fuel source. Reach for lean meats, tofu, Greek yogurt, and cheeses.
- Fats (aim for 20-25 percent): Fats round out the pre-workout trifecta because they help you feel satiated and aid as a fuel source for longer workouts. Consume healthy fats, like avocado, nuts, nut butter, and seeds.
To put it all together, a pre-workout meal or snack could look like a sandwich made with whole-wheat bread, turkey, cheese, and avocado, oatmeal with almonds, banana, and a glass of milk (or dairy-free alternative), or a chocolate peanut butter and banana smoothie.
Under 90 minutes before a workout
As you get closer to a workout (think: within 90 minutes), opt for a small snack with carbohydrates (such as fruit) paired with a light protein or fat (such as string cheese or hummus) that can be quickly digested to avoid cramping, indigestion, or sluggishness, but can still provide important energy. Some snack ideas include:
- Apple and string cheese
- Banana and peanut butter
- Cherry tomatoes and hummus
- Berries and yogurt
- Carrots and natural jerky
Do I have to eat before a workout?
There’s a lot of debate over whether or not you need to eat before a workout, especially if you exercise in the morning and don’t like to eat first thing. On one hand, many people feel better without having food in their system, which can impact digestion and bloating. On the other hand, if you have a reproductive cycle, exercising without a fuel source like glucose can cause hormone disruption at certain cycle phases. My opinion: If you don’t like eating before a workout, it’s OK to skip a snack as long as you are well hydrated and not feeling low energy or weak. You can always try a light green juice or some fruit to provide carbohydrates as fuel without feeling disruption in your digestion. Discuss with your doctor or nutritionist what may be right for you. The important bottom line: Eat when you’re hungry and experiment with how your body feels to identify what is best for you.
What to Eat Post-Workout
The goal of a post-workout meal or snack (as soon as possible but ideally within two hours of your workout) is to refuel and use nutrients to help repair muscles and energy stores. Without post-workout fueling, you won’t have any glycogen stores left (since you used them up during your workout) to maximize your recovery or adequate protein to repair damaged muscle tissues and build muscle. As for the amount of carbohydrates and protein to prioritize after your workout, try sticking with a 3:1 ratio of carbs to protein. For example, a 3:1 ratio could be 60 grams of carbohydrates and 20 grams of protein or 30 grams of carbohydrates and 10 grams of protein. Some post-workout recovery meal ideas include:
- Smoothie with berries, protein powder, chia seeds, and leafy greens
- Oatmeal with nut butter and banana slices
- Whole wheat tortilla with avocado, shredded chicken, and bell peppers
- Brown rice, lean protein (i.e., chicken, fish, or tofu), and stir-fry veggies
- Baked sweet potato, leafy greens, black beans, and avocado cilantro dressing
- Whole wheat crackers and tuna salad with olive oil mayo and grapes
If you’re unable to get a meal in after a workout, opt for a quick snack like a tuna/chicken pouch, dry roasted edamame, hardboiled eggs, yogurt, or string cheese.
The Importance of Hydration
You’ve heard it time and time again, but I’m here to confirm that staying hydrated is key to optimal workouts (if it’s good enough for Taylor Swift, it’s good enough for us). While drinking water won’t make you a global pop star, it will help prevent muscle cramps and injuries. Sweat depletes electrolytes and water in the body, so rehydrating after a sweat sesh is critical. Aim for nine glasses (72 fluid ounces) of water per day. Physical activity increases your hydration needs, so keep this in mind while working out. On extra sweaty days, replenishing with electrolytes can aid in hydration. You can try using electrolyte drink mixes or coconut water with a pinch of sea salt.
Natural Supplements to Aid in Workouts
Sometimes, you need a little extra energy boost before or after a workout. Here are some natural supplements you can turn to for enhanced performance and a speedier recovery:
Caffeine
Choosing caffeinated beverages before workouts may enhance your athletic performance and rev up your metabolism. If coffee isn’t your thing, try sipping on matcha for an energy boost and additional antioxidants.
Quick-digesting carbohydrates
When you have less than an hour before a workout and need fast, sustained energy, opt for quick-digesting carbohydrates (AKA simple carbohydrates) that give you the so-called “sugar rush,” providing the body with a quick burst of energy. Try opting for foods such as bananas, applesauce, or the viral honey and salt pre-workout. According to TikTok, the unlikely sweet and salty pairing is the ultimate energy boost before and during workouts.
Turmeric and ginger
Turmeric and ginger are natural anti-inflammatory foods, which can help prevent muscle soreness. Add them to smoothies and lattes, or season your eggs, cooked veggies, or pasta dishes with turmeric (and black pepper for better absorption).