What to Eat Before and After a Workout

Pre-Workout:

While some people may gag at the thought of eating before working out, fueling up before exercise can help you get the most out of your workout and help prevent injury. The key is timing. If you eat immediately before you work out, you are unable to properly digest your food because your blood is focused on moving toward your muscles. The ideal time to eat is thirty minutes to three hours before a workout. This can be a snack, a mini-meal, or a full meal depending on what feels good for you and your body.

This food should be comprised of mainly carbohydrates as well as a little protein. Carbs are the body’s main source of energy, and upon consumption they break down into glucose, enter muscle cells, and turn into fuel. Your body needs protein to repair the small muscle tears that occur when exercising, especially if weight training.

Some possible snack ideas are an apple with nut butter, Greek yogurt with granola and berries, oatmeal with nut butter and fruit, or a granola bar.

Post-Workout:

It’s important to eat soon after a workout to replenish the glycogen stores that have been depleted, ideally within an hour. If you can’t have a full meal right after a workout, have a snack to hold you over and then a full meal later when it’s convenient. This meal should include slow-digesting complex carbs, lots of healthy protein, and electrolytes.

Complex carbs can include quinoa, nuts, brown rice, or whole wheat bread. Healthy protein could be fish, tofu, chicken, or beans. The combination of these will restore your lost energy, keep you full and satisfied, and repair/build muscle.

Remember to drink plenty of water before, during, and after a workout! Being more mindful of what you consume before and after exercising can help you get the most out of your workouts.