What to Eat BEFORE and AFTER a Workout

"Eat to nourish your body... you deserve it!"

Heres the deal...

What you eat before and after your workout is just as important as the actual workout itself. Fueling your body correctly will optimize your results and leave you feeling stronger than ever. First things first, HYDRATE! Start drinking water first thing in the morning before you even start thinking about your workout. That way you are all hydrated and ready to go when that time comes. 

WHEN to Eat BEFORE a Workout

The best time to eat is 2-3 hours before you plan on working out. That way your body has time to digest your food and turn it into fuel.

Not eating before a workout can leave you dizzy, lightheaded and even nauseous. Not to mention you become more prone to injury when you're low on energy. Always try to put a little something in your belly before you start burning.

With that being said, if you're one of those early morning exercisers, it is understandable if you don't feel hungry right when you wake up. Same goes for those of you who try to make it to a class right when you get off work, a light snack is your best option. 

All in all, always listen to what your body is telling you and experiment to see what works best for you.

A good general rule of thumb is the closer you get to your workout the smaller the portion should be.

WHAT To Eat BEFORE a Workout


Carbs are your best friend when it comes to working out. Carbs = Energy

When we eat carbs, our body breaks them down to glucose and stores in your muscles. Glycogen is the bodies number one source of energy so it gives us fuel to exercise at our maximum capacity. Glycogen is used most by the body during short and high-intensity exercise.

Remember carbohydrates come in all types of foods, not just breads!


Before a workout you also want to eat good proteins. Protein and carbs together before a workout have been shown to improve athletic performance and increase muscle mass.


Fat becomes your fuel source for longer workouts that are low to moderate intensity. 

Food Ideas for Before your Workout


Oatmeals with Nut Butter &  Fresh Fruit

Whole Grain Toast & Avocado

Eggs & GG Crackers

Whole Grain Toast with Sliced Banana

Apple Wedges with Almond Butter

Rice Cakes with Nut Butter


Hard Boiled Egg

Turkey Slice

Greek Yogurt



When to Eat AFTER a Workout

As soon as possible! There is a window for your body to absorb optimum nutrients after your workout. Your body goes into recovery mode so you need a nutrient dense dish.

What to Eat AFTER a Workout


After your workout, you have depleted your glycogen stores so they need to be replenished by consuming carbohydrates.


Consuming protein after a workout is important because it gives your body the amino acids it needs to help repair and build muscle tissue. Consume carbs and proteins after your workout and you are good to go!

Food Ideas for After your Workout


Grilled Chicken & Mixed Veggies

Quinoa Chicken Bowl

Egg & Veggie Omelete with Avocado

Protein Shake with Greens

Rice Cakes & Nut Butter

Brown Rice & Sautéed Veggies

Salmon & Sweet Potatoes 

Tuna Sandwich with Hummus & Spinach on Whole Grain Toast

Baked Salmon Brown Rice & Roasted Veggies 

Whole Wheat Pita Stuffed with Grilled Veggies & Hummus


Trail Mix

Perfect bar

Apple & Cheese Crackers

Hard Boiled Eggs 

Carrots & Hummus

Pita & Hummus


Comment below if you have an go-to meals for before and after your workout that I didn't mention! Also, let me know if you try any of these suggestions!
Much love babes!

xx Meg