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What to Eat Before and After Your Workout

Here are the best foods and times to fuel your body before and after your sweat session

What to Eat Before and After Your Workout

In order to maximize your workout, you need to fuel your body with heart-healthy, energy-boosting foods, before and after your workout. However, timing and the proper nutrition is everything when it comes to pre- and post-workout foods! Here are the best foods and times to fuel your body before and after your sweat session.


It's important to fuel your body before your exercise, as not eating anything could be counterintuitive. If you're a morning workout type of person, it's been hours since your last meal and your blood glucose is at the fasting level. When you're running (literally) on empty, your body will start to break down amino acids from your muscle mass and converts them into glucose for energy. So instead of burning fat, you're in danger of breaking down valuable muscle tissue.

Think complex carbohydrates to fuel your body pre-workout. Here are some great options:

  • A bowl oatmeal with fresh berries
  • A banana paired with a slice of whole-wheat toast and 1 tbsp of peanut butter.
  • Greek yogurt and trail mix
  • Banana, berry and flaxseed smoothie with almond or cashew milk
  • Apples wedges with peanut butter
  • Smashed  avocado on top of whole-wheat toast

Complex carbs will keep your body energized, while fruit adds a kick of energy.


After your workout, your body is in recovery mode and you need to nourish your muscles so they repair properly. Lean proteins and complex carbs can fill you up without making you feel bloated. Try out:

  • Grilled chicken with some veggies sauteed in olive oil.
  • Veggie Omelet with Avocado
  • Salmon and sweet potatoes with a side of grilled veggies
  • Hummus and carrots with a banana on the side
  • Tofu stir-fried with veggies and chopped peanuts
  • Lentil curry with veggies and potatoes




Food to Fuel Your Workout

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What to Eat Before and After a Workout

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