What to Eat Post Workout

fitness tips Jul 21, 2021

What should I eat before my workout?

We talked about what to eat post workout so now let's chat about what to eat before you workout.

Properly fueling yourself before a workout will help to ensure that you have sustained energy, boost your performance, ensure adequate hydration, preserve muscle mass and enhance your recovery.  

Pre-workout meals, similar to post workout meals, should include good, quality, whole food sources as often as possible.  What to include in your pre-workout meal is going to depend on how close to your workout you're eating. It's best to have something with mainly carbs (for fuel) and protein (to keep you full and for lean muscle protection).  The closer you eat to your workout, the less fat you want to include as it can cause digestive distress.  If you're eating window is further from your workout, fat can help to slow down the digestion process and preserve energy for your workout.   

Timing is dependent on the individual but typically 1-2 hours prior to exercise is best. If you exercise first thing in the morning, and feel okay working out on an empty stomach that is okay! If you need a little something, try a mini meal with carbs (quick fuel) and protein.

Here’s a few suggestions for pre-workout meals based on timing,

2-3 hours before workout:
- Scrambled egg whites with potato, spinach and ham
- Kodiak Cakes Protein Waffles with fruit
- Protein shake with fruit, protein, spinach and chia seeds

<2 hours before workout:
- deli meat, crackers and low skim cheese stick
- greek yogurt, fruit and low fat granola
- protein shake and apple

30 min before workout:
- date and raw almonds
- low fat pre-made protein shake
- Applesauce pouch

What and when you eat before your workout can have a big impact on your performance and progress. The exact balance of macronutrients and amount of food required will vary based on the time of day, and the type, intensity, and duration of your workout. In general, a combination of carbohydrates and protein is recommended for pre-workout snacks and meals.  The closer you get to your workout the more you should focus on simple carbohydrates that are easily digested.

To learn more about how I can help you reach your health goals using safe, sustainable nutrition and fitness programming, visit my website HERE.


Nutrition news, recipes, meal planning ideas, workouts, and more!  All for free when you click subscribe!  Don't worry, your information will not be shared.

P.S. I promise not to spam you!