If you’re training hard, you want your food to work just as hard for you. What you eat before and after your workouts can make or break your performance, energy, and recovery. Whether you’re crushing strength training sessions, hitting the trails for a run, or powering through a HIIT class, dialing in your nutrition around workouts is key to getting the results you’re after.

Let’s break it down with some practical, no-BS advice on fueling up and refueling right.

Pre-Workout Nutrition: Power Up Right

Goal: Boost energy, improve performance, and prevent muscle breakdown.

Timing: Eat 60–90 minutes before your workout. If you’re short on time, grab a snack 20–30 minutes out.

What to Eat:
You want easily digestible carbs for energy, a bit of protein for muscle support, and go light on the fats and fiber (they slow digestion and can make you feel sluggish).

Pre-Workout Meal Ideas (1–2 hours before):

  • Oatmeal with banana and a scoop of protein powder

  • Greek yogurt with berries and a drizzle of honey

  • Chicken and rice bowl with a bit of avocado

Quick Pre-Workout Snacks (20–30 min before):

  • Rice cake with peanut butter and banana

  • Protein shake with a small piece of fruit

  • Applesauce pouch and a hard-boiled egg

Pro Tip: Hydrate! Even mild dehydration can tank your performance. Start sipping water early in the day—not just five minutes before go time.

Post-Workout Nutrition: Recover Stronger

Goal: Rebuild muscle, replenish glycogen (carbs stored in your muscles), and reduce soreness.

Timing: Aim to eat within 30–60 minutes after training. That’s your “golden window” when your muscles are primed to absorb nutrients.

What to Eat:
Focus on high-quality protein (to repair and build muscle) and carbs (to refill your tank). A little healthy fat is okay here too—especially after strength training.

Post-Workout Meal Ideas:

  • Grilled chicken with sweet potatoes and sautéed greens

  • Protein smoothie with banana, oats, and almond milk

  • Turkey wrap with hummus and veggies on a whole-grain tortilla

  • Egg scramble with veggies and a slice of sourdough

Pro Tip: If you’re not hungry right after training (which happens), start with a shake or smoothie, then follow up with a full meal within a couple of hours.

What Happens When You Skip Pre/Post Nutrition?

  • You might hit a wall mid-workout (hello, fatigue)

  • Your muscles miss out on recovery and growth

  • You may feel extra sore the next day

  • Your body could start using muscle tissue for energy—especially during long or intense workouts

Bonus Tips for Real Life

  • Morning workouts? Keep it light: a banana and a scoop of protein or half a shake might be all you need.

  • Late-night training? Focus on protein and a small carb source post-workout—try cottage cheese and berries or a shake and toast.

  • Busy schedule? Prep your pre/post options ahead of time. Toss protein powder in a shaker bottle and stash a banana in your bag—done.

Nailing your pre- and post-workout nutrition doesn’t have to be complicated. It’s about giving your body the fuel it needs to show up strong and recover smart. The more consistent you are, the more you’ll see progress—in your strength, endurance, and overall energy.

Eat to perform, recover, and thrive. You’ve got goals to crush—make your food work for them.

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