Many people focus on workouts but forget that what they eat matters just as much. Food fuels the body, and eating the proper meals at the right time can help maintain energy and muscle function. The Australian Institute of Sport has found that proper nutrition plays a key role in sustaining endurance and supporting recovery. But with so much information out there, it can be hard to know what to eat and when.
This article breaks down the best foods to eat before and after workouts so you can get the most out of your training.
Support Your Muscles with Pre-Workout Protein
Protein is often associated with post-workout meals, but it can also be helpful before exercise. While protein isn’t a primary energy source, it helps maintain muscle health, especially during strength training. A small portion of protein before a workout may also help with muscle repair afterward.
Greek yogurt is an excellent option because it contains both protein and calcium. Eggs are another easy-to-digest choice and provide essential amino acids. Cottage cheese offers a good balance of protein and healthy fats, making it a great option before weight training. Nuts like almonds and walnuts contain a mix of protein and fats, giving a slow-burning energy boost.
Digestive health plays a role in how well the body processes and absorbs nutrients before a workout. A well-balanced gut microbiome supports digestion, which is essential for getting the most out of pre-workout meals. Including probiotic-rich foods such as yogurt, kefir, and fermented vegetables in your diet can help maintain gut balance as part of a healthy lifestyle.
For those looking to support their gut health, a probiotic food supplement can be a convenient option. USANA Probiotic offers a blend of beneficial bacteria to complement a balanced diet.
However, a supplement alone cannot replace a balanced diet. It works best alongside nutritious, whole foods that naturally contain probiotics and other essential nutrients.
Stay Hydrated to Maintain Performance
Hydration plays a significant role in workout performance. Even mild dehydration can lead to fatigue and muscle cramps, making exercise feel much more complicated than it should. It’s essential to drink water before working out, especially if you’re training in warm weather or doing intense physical activity.
Water is the best choice for hydration, but some people prefer coconut water for its natural electrolytes. Electrolytes like potassium and sodium help maintain fluid balance in the body. Those engaging in long or high-intensity workouts may benefit from drinks that contain added electrolytes.
Time Your Pre-Workout Meal for Best Results
When you eat before a workout can affect how you feel during exercise. Eating too close to training can cause discomfort while eating too early might leave you feeling low on energy. The timing depends on the type of workout and personal preference.
A full meal should be eaten about two to three hours before exercise, while a small snack can be eaten 30 to 60 minutes before. Those doing light workouts may be fine with a small snack, while intense training sessions might require a more substantial meal.
It’s also important to listen to your body. If you feel sluggish or too full during workouts, adjusting your meal timing might help. Experimenting with different food combinations can help you find what works best for your body.
Include Healthy Fats for Longer Workouts
Fats take longer to digest than carbohydrates, which makes them a good energy source for endurance workouts. While they shouldn’t be the main focus of pre-workout nutrition, including a small amount of healthy fats can help maintain energy levels.
Avocados are a great source of monounsaturated fats and provide a steady source of fuel. Nuts like cashews and pistachios contain a mix of healthy fats and protein, making them a great addition to a pre-workout meal. Seeds such as flaxseeds and chia seeds also provide beneficial fats and fiber.
Fats should be eaten in moderation before workouts. Large amounts can slow digestion and cause discomfort during exercise. Combining fats with carbohydrates and protein can create a balanced meal that supports performance without feeling too heavy.
Support Muscle Recovery with Protein After Exercise
After a workout, muscles need protein to maintain and support recovery. Strength training and endurance exercises both put stress on muscles and consuming enough protein afterward can help maintain their function.
Good post-workout protein sources include lean meats like chicken and turkey, which provide essential amino acids. For those who prefer plant-based options, lentils and tofu offer great protein content. Eggs are another convenient source of high-quality protein that can be prepared in different ways.
Eating protein soon after a workout, ideally within an hour, helps supply the body with the nutrients it needs. Combining protein with carbohydrates can be a smart choice, as it helps replenish energy while also supporting muscle recovery.
Replenish Energy with the Right Carbohydrates
Carbohydrates are essential after exercise because they help restore glycogen levels, which get depleted during training. Choosing nutrient-rich carbohydrates can support recovery and maintain energy levels throughout the day.
Whole grains like brown rice, quinoa, and oats provide a steady source of carbohydrates without causing sudden spikes in blood sugar. Sweet potatoes are another excellent option, offering natural sweetness and fiber. Fruits such as berries, apples, and bananas contain natural sugars along with vitamins and antioxidants.
Pairing carbohydrates with protein ensures that the body gets the necessary fuel to recover and maintain performance for the next workout.
Hydrate Properly to Replace Lost Fluids
During exercise, the body loses fluids through sweat, and it’s important to replace them afterward. Even mild dehydration can lead to headaches, fatigue, and muscle cramps, so rehydrating should be a priority.
Water is the best option for hydration, but some people may benefit from drinks that contain electrolytes. Coconut water provides natural electrolytes like potassium and magnesium, which help maintain fluid balance. Herbal teas can also be a good way to increase fluid intake while offering a refreshing option beyond plain water.
It’s best to drink water gradually rather than consuming large amounts all at once. This helps the body absorb fluids effectively and prevents bloating. If exercise is particularly intense or lasts a long time, increasing water intake throughout the day can help with hydration.
The right nutrition before and after a workout can make a big difference in maintaining energy and supporting muscle recovery. Eating a balanced mix of protein, carbohydrates, and healthy fats ensures the body gets the nutrients it needs.
By making smart food choices, workouts can feel more effective and enjoyable. A consistent approach to nutrition can help maintain strength, endurance, and recovery over time.
Photo by Jane T D.
