Whether you’re a seasoned athlete or just starting your fitness journey, the way you fuel your body matters. The right foods can make or break your exercise performance and recovery.
But knowing what to eat before and after a workout isn’t a one-size-fits-all strategy. You need to consider your specific routine, fitness goals and timing when planning your meals and snacks. These guidelines will help you create a personalized nutrition plan to maximize your exercise efforts.
Why nutrition timing matters
Physical activity changes how your body uses fuel, so don’t eat the exact same foods before and after exercise. In addition, your pre-workout meal for a 5-mile jog should look different from your weightlifting days or yoga sessions.
As you build your nutrition plan, pay attention to these components:
- Carbohydrates: Carbs give you energy. Your body breaks them down into glucose, which is crucial for muscle contraction as you exercise.
- Protein: Exercise breaks down muscle fibers, and protein helps rebuild them. This nutrient is key for muscle repair and recovery.
- Hydration: Water is crucial to health, and your muscles need plenty of water to get you through your workout and recovery.
- Timing: Eating meals and snacks within specific windows will help you feel your best. Eating too much, too little or too late can hurt your performance or recovery.
What to eat before your workout
Plan your pre-workout meals based on your activity type:
For cardio (running, cycling, high-intensity interval training (HIIT))
The best foods before cardio will give you power and prevent fatigue. Avoid high-fat foods and lots of fiber, as they might cause stomach pains, nausea or diarrhea during your workout.
For energy and endurance, eat a moderate-sized meal well before your workout, followed by a last-minute snack for that extra boost:
- One to three hours before: Eat a small meal that contains easily digestible carbs and a moderate amount of protein. Examples include oatmeal with a banana and toast with peanut butter.
- 30 to 60 minutes before: Grab a small snack with easy-to-digest carbs, such as an energy bar or a banana, to increase energy while limiting risk of digestive issues. This mini snack helps you avoid hunger, which could decrease your performance.
For strength training (weightlifting, resistance workouts)
If you want to build strength, your fuel should support your energy levels and prepare your muscles for stress. Here’s what to eat before lifting weights to get the most out of your muscles:
- One to three hours before: Eat a meal that contains a balance of carbs and protein, such as Greek yogurt with berries, chicken and rice, or eggs and toast.
- 30 minutes before: A pre-workout snack isn’t required for strength training, but grab a bite if you feel hungry. A few carrots with hummus or some cheese and crackers will supply you with a helpful carbohydrate and protein mix.
For yoga, Pilates or stretching
With a flexibility workout, your body needs to feel comfortable and strong. Follow this food advice for a flexibility workout:
- Have a light snack: An hour or two before your session, have a snack with healthy carbs, such as a fruit smoothie or toast with almond butter.
- Skip heavy meals: High-fat and high-fiber foods might cause bloating and stomach aches. Avoid fried foods and known bloat-producers before your workout, such as beans, corn and cruciferous vegetables.
Quick tip: Drink up! Consume plenty of water or a sports drink before and after your workout. Your muscles need hydration to function at their best.
What to eat after your workout
After your workout, your body is actively building and repairing muscle, and it needs nutrition for this process to work. Though some experts believe this “anabolic window” is as little as 30 to 60 minutes post-workout, others think you have several hours to refuel.
Without a definitive window, the best solution might be to listen to your body. If you feel famished, it’s time for your recovery foods.
Not hungry? Rehydrate with water or a low-sugar sports drink and wait until you feel ready to eat. Sports drinks are beverages designed for hydration after strenuous exercise. They typically contain a mix of carbohydrates (sugars), electrolytes (salts) and minerals that provide hydration and aid muscle function.
Regardless of the exact timing, these post-workout recovery foods will help you bounce back from your workout:
Post-cardio foods
Focus on rehydrating and replenishing your energy stores with a protein and carb combo, such as:
- Chocolate milk
- Smoothie with fruit and protein powder
- Hummus and whole-grain pita
Muscle recovery foods
You want to help your muscles repair themselves and get stronger. Plenty of protein with some complex carbs will do the job:
- Grilled chicken with sweet potatoes
- Protein shake with banana
- Tuna sandwich
For flexibility and light workouts
Focus on hydration and a gentle recovery after stretching, yoga or Pilates. You could sip coconut water or a sports drink to replenish electrolytes, especially if you were sweating a lot. If you need something more substantial, reach for a light-carb snack such as:
- Fruit
- Nuts or seeds
- Yogurt
Nutrition tips for every workout
Regardless of your workout type, there are a few strategies that will help you feel your best:
- Avoid fads: Supplements and extreme fasting may promise miraculous results, but they’re usually not backed by science. Some can even be dangerous.
- Consider your comfort: If you tend to get stomach cramps, don’t eat right before your workouts. If certain foods cause bloating or gas, avoid them in the hours leading up to your workout.
- Don’t go hungry: Intense workouts require fuel, so don’t skip pre-workout meals.
- Hydrate: Dehydration can cause headaches and sluggishness, so sip plenty of water or electrolyte drinks before, during and after workouts.
- Plan protein: Protein needs vary by exercise intensity and body weight, so what works for one person may not work for another. Talk to a registered dietitian if you are unsure of your protein needs.
When to go with a pro
What you eat can make or break your performance and recovery, so make nutrition a non-negotiable part of your fitness plan. But before you make any major diet or exercise changes, talk with your health care provider. They can help you develop a plan to achieve your goals and feel your best.
