If you’ve ever run out of energy before the end of a workout, felt sore for multiple days afterward, or felt that you’re not progressing towards your goals, you may be lacking proper pre- and post-workout nutrition. No matter your goals, it is essential to have enough energy from food to perform at your best during exercise, as well as to refuel, repair, and rebuild your muscles. Refer to the guidelines below to maximize your workouts through proper nutrition.
Pre-Workout Nutrition
No one likes feeling light-headed or exhausted while exercising. By consuming a pre-workout meal or snack, you can have more energy (and be safer!) for your entire workout.
The Gold Standard recommendation before a challenging workout is to consume a carbohydrate-heavy snack 30 minutes to 1-hour prior. However, if snacking right before a workout leaves you feeling nauseous or uncomfortable, consider a snack or small meal 1½ – 2 hours before exercise instead.
| 1½ – 2 hours before |
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Recommendation: Eat a snack/mini-meal that consists of complex carbohydrates, lean protein, |
Consuming a small amount of protein and fat with your meal helps to slow digestion, making the energy from carbohydrates readily available when you begin your workout later. Eating a mixed meal also helps you feel fuller for longer compared to eating a meal of pure carbohydrates.
Examples:
- 1 medium piece or 1 cup of fruit + 1 small container low-fat Greek yogurt (ex: Oikos Triple Zero)
- High-protein cereal or oatmeal with low-fat milk (ex: Special K Protein cereal, Kashi GoLean cereal)
- Whole grain bread, bagel, or English muffin + 1 tablespoon nut butter and/or jelly
- 1 whole grain sandwich or wrap with deli meat, cheese, and veggies
| 30 minutes – 1 hour before |
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Recommendation: Eat a snack consisting of nearly all carbohydrates. |
Carbohydrates are digested and absorbed much more quickly than protein or fat, and they are the best source of energy for your body. Protein and fat slow digestion, so minimal amounts should be included in a snack eaten this close to exercise.
If your workout is scheduled to begin 3 or more hours after your last meal, we strongly recommend consuming a carbohydrate-heavy snack at least 1 hour prior to prevent low blood sugar or feelings of lightheadedness.
Examples:
- 1 medium piece or 1 cup of fruit
- 1 RD-Approved pre-workout bar (i.e. Pressed by KIND or KIND Healthy Grains)
- 2 slices whole grain bread + 2 tablespoons honey or jelly
- ½ whole grain bagel + 1 tablespoon low-fat cream cheese or jelly
Post-Workout Nutrition
To improve your fitness level or body composition, you must consume carbohydrates and protein after exercise. This is when your body can most efficiently use these nutrients to replenish your energy stores and begin repairing and rebuilding your muscles.
| After exercising for 30 minutes or more |
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Recommendation: Eat a meal or snack 30-45 minutes after your workout that contains |
Examples:
- 1 medium piece or 1 cup of fruit + 1 small container low-fat Greek yogurt (ex: Oikos Triple Zero)
- 1 RD-Approved post-workout bar (see Paige for a comprehensive list of options)
- 1 whole grain sandwich or wrap with deli meat, cheese, and veggies
- 1 serving of whole grain pasta, 4 oz of lean meat, and 1 cup of vegetables
Please note that the recommendations and examples given are not exhaustive options and are intended for moderately active adults. For more individualized recommendations, please contact Paige.
