A simple guide on what to eat before and after a workout

What you should eat before and after a workout is one of the most hotly debated topics in fitness. Some influencers swear by fasted training, claiming that cutting out energy before a workout results in better fat burning and metabolic benefits. Others argue that combining carbohydrates with some protein is the key to getting more out of each sweat session. So, who is actually right?

The science is. Research consistently shows that strengthening your body both before and after exercise leads to better performance, muscle growth and recovery (1,2,8). In this article we explain why nutrition before and after training is important. We’ll also give you practical examples of what to eat before and after a workout so you can get the most out of your workout.

Why it’s important to eat around training

Imagine your body like a car. Food is the fuel that keeps it going (3). Just like you wouldn’t go on a road trip without gas in the tank, training may leave you empty-handed without proper nutrition.

The same idea applies to post-workout nutrition. On a long road trip, you wouldn’t expect your car to make it home without refueling along the way. Your body works the same way; After training, it needs to be “replenished” with the right energy to recover, rebuild muscles and be ready for what comes next (2). When your body is well energized, it performs better and recovers more efficiently (1,2,8).

MyFitnessPal nutritionist Joanna Gregg explains: “Food not only provides instant energy in the form of glucose to fuel your workout, but also provides the building blocks your muscles need to repair and rebuild afterwards (1,2,4).” That’s why both nutrition before and after training is important. However, the ideal fuel depends on what type of workout you do, how intense it is, and when you can eat. Next, we’ll break it all down so you know exactly how to power up your workouts.

What to eat before training

The goal of pre-workout nutrition is simple: give your body easily digestible fuel before you start exercising. However, what and when you eat depends on your workout, including the type, intensity, and duration (7).

How to re-energize based on your workout:

• Quick training sessions, approx. 30 minutes: You may (or may not) need a quick carb fix before that sweat session. If you haven’t eaten for a long time and your workout will be more intense, you may want to consume a quick carbohydrate before your workout that will spike your blood sugar levels. Try a banana or granola bar to get you through your workout.
• Moderate training sessions of approx. 60 minutes: Try to eat a carbohydrate-rich snack about 30-60 minutes before your workout, depending on how quickly your body digests the food (1,3,4,8).
• Endurance training or long aerobic sessions (several hours): To optimize performance, eat a carbohydrate-rich meal a few hours before training and, if necessary, have a smaller, carbohydrate-containing snack closer to the start time. Adding protein to your meal or snack can also have a positive effect on metabolism. (1,3,8).

Why carbohydrates? These are easily digestible, meaning they break down quickly and provide immediately available energy. They also provide glucose, which helps maintain stable blood sugar levels and provides energy to working muscles (4)

On the other hand, you should limit both high-fat and high-fiber foods before workouts of any length. They take longer to digest and can be heavy on the stomach, so they’re not ideal if you’re trying to power through a workout or log miles comfortably (4).

Examples of pre-workout meals and snacks

When it comes to pre-workout nutrition, it’s important to experiment with what works for you and your gut. Use these examples as a guide, but adapt them to what works best for your body.

Training sessions <60 minutes

• Prefer a simple snack with carbohydrates 30 to 60 minutes before training (3,4). For added benefits, combine your snack with water and a healthy fat and/or protein to prolong digestion and reduce muscle breakdown (9)!
  • Small banana with a teaspoon of peanut butter
  • Slice wheat bread with almond butter
  • Dried fruits with nuts
  • 4 ounces of 100% juice with a handful of nuts

Training sessions >60 minutes

• Treat yourself to a heartier snack or meal at least 1 to 4 hours before your workout. The timing depends on how your digestive system tolerates food (3,4). Plus, portions can be adjusted depending on the length of your workout and what’s best for your digestive system.
  • 4 ounces Greek yogurt with ¼ cup granola and berries
  • Peanut butter and jelly sandwich with an apple
  • 1 cup cooked oatmeal with berries and nuts
  • Smoothie with frozen banana, milk of choice and nut butter

What to eat after training

You’ve emptied the tank, now it’s time to refuel. Post-workout nutrition plays a key role in recovery by helping to repair muscle tissue and restore the energy you expended during exercise (2,3,4). Skipping it can slow recovery, limit muscle growth, and even increase the risk of injury.

Ideally, try to eat something within 30 to 60 minutes of finishing an intense workout (2,3,4). You may not feel hungry right away (which is completely normal), but consuming convenient, nutrient-dense energy during this window of time can make a big difference.

Depending on your schedule and appetite, a full meal may make more sense than a snack, and that’s totally fine. The main goal is to include a combination of protein And Carbohydrates (3,4,7). At this point, there is no reason to avoid fiber or healthy fats. For example, if your post-workout window coincides with dinner, a balanced meal like salmon with rice and vegetables not only provides high-quality protein and complex carbohydrates for refueling, but also provides anti-inflammatory omega-3 fatty acids that support recovery (6).

Ideas for post-workout meals and snacks

Just like pre-workout fuel, post-workout fuel varies depending on the length and intensity of your workout. And depending on when you end the session, the timing may warrant a meal instead of a snack. Consider these tips to guide your post-workout diet. And of course, don’t forget to combine them with water!

Post-workout snack ideas (if meal time isn’t within the next hour or two)

• Low-fat chocolate milk
• ½ deli sandwich, with hummus or turkey, avocado and vegetables
• Recovery smoothie with coconut water, protein powder, frozen fruit and bananas
• Trail mix with pistachios, almonds, walnuts and dried fruits

Post workout meal ideas

• Baked salmon bowl with brown rice, cucumber, carrots and sesame dressing
• Grilled chicken tacos with guacamole and salsa
• Egg omelette with spinach, tomatoes and feta and sourdough bread
• Avocado toast with chickpeas, microgreens and olive oil

Conclusion

When it comes to fueling yourself during exercise, the takeaway is simple: eating before and after exercise is important. Research consistently shows that proper nutrition supports better performance, muscle repair, recovery and overall results (2,7,8).

The right approach depends on your workout, its length, intensity, and timing, but prioritizing carbohydrates for energy and proteins for muscle repair can help you get more out of each session. Whether it’s a quick snack, a balanced meal, or something in between, fueling your body before and after your workout will help you perform better today and recover stronger for tomorrow.

Sign in MyFitnessPal Today we’ll help you track your pre- and post-workout nutrition and gain insight into how your macros are performing to achieve your goals.

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