Health and wellness are a journey, and nutrition and exercise are a large part of the recipe for success. It takes discipline and diligence to build a healthy body, and the small choices you make today will make all the difference in the future. 

There’s nothing worse than putting in the work to get fit but not seeing gains. Of course, you want to see the fruits of your labor. To optimize your exercise routine and reach your goals, fueling your body before and after exercise is key. As the saying goes, you are what you eat. It helps you sustain energy during a workout, supports muscle recovery, builds strength and endurance, and prevents injuries. 

Here’s a look at how to properly fuel your body and what to eat before and after a workout. 

Pre-Exercise Food

It is critical to properly fuel your body before a workout by giving it the food it needs. Good hydration is the first step to optimizing your workout.

Second, it’s about what you eat. You’ll want to prioritize the following in pre-workout meals: a form of protein, complex carb, and healthy fats. This power-packed combination will give you energy for your workout.

Carbs 

Carbohydrates help your body maximize its ability to utilize glycogen. Glycogen is a form of glucose that your body uses to store energy in the muscles and liver. Carbs fuel short and high intensity exercises. Think fruits, vegetables, whole grains, beans, and lentils. Examples include: fruit such as bananas, apples, oranges, oatmeal, granola bar,s a slice of toast with peanut butter, or a light green juice.

Aim to eat a high-carb, pre-workout snack 30-60 minutes before your workout. This applies to late morning, midday, or evening workouts. If you are working out in the early morning, it’s perfectly okay to skip a pre-workout snack if you are hydrated and not feeling frail or faint.

Fat 

If carbs are the energy needed for speed, fats are the fuel needed to endure during a great workout. Fats help fuel your body for longer exercise sessions. If you have ever exercised and felt hungry or malnourished, healthy fats might be the answer. They leave you feeling full, satiated, and fueled to break a sweat. Some examples of healthy fats include avocado, nuts, nut butter, and seeds.

Protein

Protein before a workout helps optimize muscle gains. It also increases amino acids in the body, which reduce deterioration, synthesize muscle proteins, and stimulate growth. Before a hard workout, grab a bite of eggs, lean meats, tofu, beans, Greek yogurt, or cheeses.

Post-Exercise Food

Now that you’ve slayed your workout, it’s time to replenish and nourish the body. Try to refuel two hours or less post-workout. Without post-workout refueling, you won’t have any glycogen stores left, aka no energy.

Post-workout, carbohydrates and protein are essentials and should be priorities on the list for post-workout nutrients. The rule-of-thumb is a three-to-one ratio of carbs to protein. Carbs replenish your glycogen stores, and protein supports muscle recovery and strength. Protein helps with soreness, speeds up your recovery time, and repairs those plump muscles. 

Some examples of post-workout foods you can eat are:

  • Carrots with hummus
  • Protein shakes
  • Pasta with marinara sauce and chicken breast
  • Oatmeal with nut butter and banana slices
  • Turkey on whole-wheat bread with vegetables
  • Tuna on a bed of greens with ancient grains
  • Smoothie with berries, protein powder, chia seeds, and leafy greens
  • Whole wheat tortilla with avocado, shredded chicken, and bell peppers