What to eat before and after a workout is one of the most hotly debated topics in the gym. Some exercisers swear by fasted exercise, saying that pre-workout fuel burn leads to better fat burning and metabolic gains. Others argue that combining carbohydrates with a little protein is the key to getting more out of each sweat session. So, who is really right?
Science is. Studies consistently show that warming up your body both before and after exercise supports better performance, muscle growth, and recovery (1,2,8). In this article, we will break down why nutrition before and after exercise is important. Plus, we’ll share practical examples of what to eat before you train so you can get the most out of your workout.
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Why eating around the gym is important
Think of your body as a car; food is the fuel that makes it run (3). Just like you wouldn’t go on a road trip without gas in the tank, entering the gym without proper nutrition can leave you running on empty.
The same concept applies to eating after a workout. On a long road trip, you can’t expect your car to go without fuel on the way. Your body works the same way; after a workout, it’s important to “remove” it with the right oils to recover, rebuild, and be ready for what’s next (2). When your body is properly fueled, it works better and recovers better (1,2,8).
MyFitnessPal nutritionist Joanna Gregg shares, “Food doesn’t just provide immediate energy in the form of glucose to power your workout; it also provides the building blocks your muscles need to repair and rebuild later (1,2,4). That’s why both before and after exercise are nutritionally balanced. However, the best fuel depends on the type of exercise you’re doing, how hard it is, and when you can eat. Next, we’ll break it all down so you know exactly how to fuel your workout.
What to eat before a workout
The goal of a pre-workout meal is simple: give your body an easy way to digest fuel before you start moving. That said, what and when you eat depends on your workout, including type, intensity, and duration (7).
Here’s how to get fuel based on your workout:
- Quick exercise, about 30 minutes: You may (or may not) want a quick carrot before this sweat session. If you haven’t eaten in a while and your workout will be more intense, you may want to grab a quick carbohydrate that will increase your blood sugar before the workout. Try a banana or granola bar to fuel your workout.
- Moderate exercise for about 60 minutes: Aim for a carbohydrate-rich meal about 30-60 minutes before exercise, depending on how quickly your body digests food (1,3,4,8).
- Endurance or long-term aerobic training (lasting several hours): To improve performance, prepare a high-carbohydrate meal a few hours before your workout, with a selection of low-carb snacks nearby to start the session if necessary. Adding protein to your diet or meals can also provide metabolic benefits. (1,3,8).
Why carbohydrates? These are easy to digest, meaning they break down quickly to provide ready energy. Additionally, they provide glucose, which helps maintain stable blood sugar levels for active muscles (4).
On the flipside, you’ll want to limit both high-fat and high-fiber foods before any long workout. These take a long time to digest and can sit in your stomach, making them unhealthy when you’re looking to power through a workout or log miles efficiently (4).
Examples of Pre-Workout Meals and Snacks
Experimenting with what works for you, and your gut, is important when it comes to pre-workout nutrition. Use these examples as a guide, and customize them based on what works best for your body.
Work < 60 minutes
- Eat a light meal with carbs 30 to 60 minutes before your workout (3,4). For added benefits combine your meals with water and healthy fats and/or protein to slow digestion and help reduce muscle breakdown (9)!
- A small banana and a teaspoon of peanut butter
- Slices of wheat bread with almond butter
- Dried fruits and seeds
- A 4-ounce 100% fruit juice
Work > 60 minutes
- Eat a sweet or spicy meal at least 1 to 4 hours before your workout, and the timing depends on how well your digestive system tolerates the food (3,4). Plus, portions can be customized based on the length of your workout and what’s best for your digestive system.
- 4-ounce Greek yogurt with ¼ cup granola and tomatoes
- Peanut butter and jelly sandwiches with apples
- 1 cup cooked oatmeal with tomatoes and seeds
- Smoothie with frozen banana, milk of your choice and nut butter
What to eat after a workout
You’ve drained the tank, now it’s time to refuel. Nutrition after exercise plays an important role in recovery by helping to repair muscle tissue and restore the energy you use during exercise (2,3,4). Skipping it can speed recovery, reduce muscle gain, and even cause injury.
Ideally, aim to eat within 30 to 60 minutes of completing a vigorous workout (2,3,4). You may not feel hungry right away (which is a good thing), but getting into a healthy fuel mode during this window can make a big difference.
Depending on your schedule and appetite, a full meal can make more sense than a snack, and that’s fine. The main purpose is to include the synthesis of proteins and carbohydrates (3,4,7). At this point, you don’t need to avoid fiber or healthy fats. For example, if your exercise window coincides with dinner, a suitable meal such as salmon with rice and veggies not only provides high protein and complex carbs to fuel but also delivers omega-3 fatty acids that support recovery (6).
After work meal and snack ideas
Just like pre-workout fuel, post-workout fuel will vary depending on the length and intensity of your workout. In addition, depending on when you close the session, the time may be more suitable for food than snacks. Keep these tips in mind to help guide post-workout nutrition. And, of course, don’t forget to mix them with water!
Post-workout snack ideas (when mealtime isn’t in the next hour or two)
- Low chocolate milk
- ½ deli sandwich, with hummus or turkey, avocado and spinach
- Restoring smoothie with coconut water, protein powder, frozen fruit and banana
- Mix in pistachios, almonds, walnuts, and dried fruit
Post workout meal ideas
- Baked salmon dish with brown rice, cucumber, carrots, and sesame dressing
- Baked chicken tacos with guacamole and salsa
- Egg omelette with vegetables, tomatoes and feta on breadcrumbs
- Avocado toast with chickpeas, microgreens and olive oil
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Under the ground
When it comes to burning around the gym, the takeaway is simple: eat before and after your workout. Studies consistently show that proper nutrition supports better performance, health maintenance, recovery, and overall results (2,7,8).
The right approach depends on your workout, its length, intensity, and duration, but supporting carbohydrates for energy and protein for muscle repair can help you get more out of each session. Whether it’s fast food, proper nutrition, or something in between, fueling your body before you train and refueling afterward helps you perform better today and recover better for tomorrow.
Sign in to MyFitnessPal today to help track your pre- and post-workout meal plans to gain insight into how your macros stack up to optimize your goals.
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