What to eat before and after exercise is one of the most debated topics on fitness. Some advocates swear by fasted exercise, saying that skipping pre-workout fuel leads to better fat burning and metabolic benefits. Some argue that pairing carbohydrates with a little protein is the key to getting more out of every sweat session. So, who is right?
Science i. Research consistently shows that strengthening your body before and after exercise supports better performance, muscle growth, and recovery (1,2,8). In this article, we will explain why pre- and post-workout nutrition is important. Plus, we’ll share practical examples of what to eat before and after your workout so you can get the most out of your workout.
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Why Eating Around Matters
Think of your body as a car; food is the fuel that keeps it going (3). Just like you wouldn’t start a road trip without gas in the tank, going to a workout without proper nutrition can leave you running on empty.
The same idea applies to post-workout nutrition. On a long road trip, you wouldn’t expect your car to get home without refueling along the way. Your body works the same way; after a workout, it needs to be “fueled” with the right fuel to recover, rebuild muscle, and be ready for what’s next (2). When your body is properly fueled, it functions better and recovers more efficiently (1,2,8).
MyFitnessPal nutritionist Joanna Gregg shares, “Food not only provides quick energy in the form of glucose to power your workout; it also provides the building blocks your muscles need to repair and rebuild afterward (1,2,4). That’s why both pre- and post-workout meals are important. The right fuel, however, depends on the type of exercise you’re doing, how intense it is, and when you’re able to eat. Next, we’ll break it down so you know exactly how to get it. fuel for your workout.
What You Should Eat Before Exercising
The goal of pre-workout nutrition is simple: give your body easily digestible fuel before you start moving. That said, what and when you eat depends on your exercise, including type, intensity, and duration (7).
Here’s how to fuel based on your performance:
- A quick workout, about 30 minutes: You may (or may not) need a quick carb before this sweat session. If you haven’t eaten in a long time and your exercise will be very intense, you may want to grab fast carbohydrates that will raise your blood sugar before exercise. Try a banana or granola bar to complete your workout.
- Moderate exercise for about 60 minutes: Plan a light carbohydrate-rich meal about 30-60 minutes before exercise, depending on how quickly your body digests food (1,3,4,8).
- Endurance training or long aerobic sessions (lasting several hours): To improve performance, prioritize a high-carbohydrate meal a few hours before your workout, with the option of a small carb-based snack nearby to start the time if needed. Adding protein to your diet or meal may provide metabolic benefits. (1,3,8).
Why carbohydrates? These are easily digestible, meaning they break down quickly to provide readily available energy. In addition, they provide glucose, which helps keep blood sugar levels stable to fuel active muscles (4).
On the flipside, you’ll want to limit both high-fat and high-fiber foods before a workout of any length. These take longer to digest and can sit too long in your stomach, making them less than ideal when you’re trying to use up energy through exercise or comfortably log miles (4).
Examples of Pre-Workout Meals and Snacks
Assessing what works for you, and your gut, is important when it comes to pre-workout nutrition. Use these examples as a guide, but adapt them based on what works best for your body.
Exercise <60 Minutes
- Prioritize a light meal with carbs within 30 to 60 minutes before your workout (3,4). For added benefits combine your snacks with water and healthy fats and/or protein to speed up digestion and help reduce muscle breakdown (9)!
- A small banana with a teaspoon of peanut butter
- Cut whole wheat bread with almond butter
- Dried fruits with nuts
- 4-ounce 100% juice with a few nuts
Performance > 60 minutes
- Prioritize a sweet snack or meal at least 1 to 4 hours before your workout, and the timing depends on how well your digestive system tolerates the meal (3,4). Also, portions can be customized depending on the length of your workout and what works best for your digestive system.
- 4 ounces Greek yogurt with ¼ cup granola and berries
- A peanut butter and jelly sandwich with an apple
- 1 cup cooked oatmeal with berries and nuts
- Smoothie with frozen banana, milk of your choice and peanut butter
What to Eat After Exercise
You’ve emptied the tank, now it’s time to refuel. Post-workout nutrition plays an important role in recovery by helping to repair muscle tissue and restore energy expended during exercise (2,3,4). Skipping can slow recovery, reduce muscle gains, and even increase the risk of 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 completely normal), but getting in some good, nutritious fuel during this window can make a big difference.
Depending on your schedule and motivation, a full meal may make more sense than a snack, and that’s okay. The main goal is to include a combination of proteins and carbohydrates (3,4,7). At this stage, there is no need to shy away from 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 carbs for fueling but also delivers anti-inflammatory omega-3 fats that support recovery (6).
Post Workout Meals and Snack Ideas
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, time may allow for a meal over a snack. Keep these tips in mind to help guide your post-workout meal. And of course, don’t forget to pair them with water!
Post-Workout Meal Ideas (if mealtime isn’t in the next hour or two)
- Low fat chocolate milk
- ½ deli sandwich, with hummus or turkey, avocado and veggies
- Recovery 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
- Grilled chicken tacos with guacamole and salsa
- Egg omelette with spinach, tomato and feta bread and sourdough bread
- Roasted avocado with chickpeas, microgreens and olive oil
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The Bottom Line
When it comes to fueling exercise, the takeaway is simple: eating before and after exercise is important. Research consistently shows that nutrition supports better performance, muscle repair, recovery, and overall results (2,7,8).
The right approach depends on your workout, length, intensity, and timing, but prioritizing carbohydrates for energy and protein for muscle repair can help you get more every time. Whether it’s a quick snack, a nutritious meal, or something in between, fueling your body before you train and refueling afterward helps you perform better today and recover stronger tomorrow.
Sign in to MyFitnessPal today to help track your pre- and post-workout nutrition to gain insight into how your macros stack up to fuel your goals.
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