What should you eat pre-workout and post-workout? A Dietitian explains nutrition for exercise and the best snacks and meals to support your workouts.
*This post was medically reviewed by Nicole Addison, Registered Dietitian (RD), MHSc., BASc.
It's no secret that exercise and nutrition are deeply intertwined. Whether your goal is weight loss, building muscle, or just general fitness, what you eat can greatly affect how you feel during workouts.
I always get asked about the best foods to eat for workouts, so today I'm outlining some general sports nutrition tips for all my fitness lovers. Keep in mind that these are rough guidelines, and specific recommendations with vary based on your sport, intensity, and individual needs. I always recommend working 1-on-1 with a sports dietitian if you are looking for an individualized plan.
With that said, let's get into why you should pay attention to fueling.
Why Should You Fuel Your Workouts
As a dietitian, I am a strong advocate for fueling workouts with pre-workout and post-workout nutrition. The fine details will matter more if you have performance-specific goals, however it never hurts to give it some attention, even as a recreational athlete. So here's 3 reasons why fueling matters:
- Improve performance. Entering a workout properly fueled can allow you to lift heavier, run faster, and overall perform better.
- Support recovery. When we exercise, we break down our muscle fibers as a form of stimulus. This means it's crucial to focus on post-workout nutrition, so you can repair those muscles and support muscle growth.
- Prevent low energy availability. The research is pretty clear on the physiological and psychological consequences of under-fueling, as summed up in this statement by the International Olympics Committee. Exercising while under-fueling can lead to decreased performance, fatigue and delayed recovery. Chronically under-fueling can have long-term effects include losing muscle mass, hormone dysfunction, bone loss and much more. It's something that should be taken seriously!
Pre-Workout Nutrition
When it comes to pre-workout nutrition, carbs are going to be your best friend. Our muscles use a combination of glycogen (stored glucose) and fat stores for energy, so we want to make sure we're entering a workout well fueled.
2-4 Hours Before
If you have several hours before your workout, a normal balanced meal with protein, fibre-rich carbs and healthy fats will suffice.
- Honey Mustard Chicken Wrap
- Chickpea Feta Cucumber Quinoa Salad
- Chicken Shawarma Bowls
- Vegetarian Mexican Taco Skillet
30 minutes-1 hour Before
If you only have 30 minutes to an hour, that's when I'd recommend a snack made up of low fibre carbohydrates and minimal protein or fat. Some individuals will tolerate fibre, protein or fat fine before a workout, but others may have cramping or GI distress- especially during aerobic endurance exercise (think running or HIIT).
- Granola bars
- Graham crackers
- Banana
- Muffin
- Applesauce
I still recommend that you try to fuel any workouts that are higher intensity or over an hour. If you get nauseous, try to choose bland foods or even carb-rich liquids. Juice can be a great option if you struggle with nausea.
Our body does use more fat stores when exercising fasted, but it doesn't necessarily translate to actual fat loss or weight loss. Research like this study show that weight loss results are more dependent on a calorie deficit, not fed vs fasted exercise.
Post-Workout Nutrition
We all know that protein is important post-workout, and that's because it aids in muscle recovery and promotes muscle growth. Depending on the timing and intensity of the workout, you may not always be ready for a full meal, so I would focus then on protein-rich snacks. Aim for 25-30g of protein at a meal, and 10-15g at snacks.
The other key component to post-workout is again, carbs! Carbs help speed up muscle recovery and replenish our glycogen stores, which were used during the workout. They will be especially important after endurance workouts.
Examples of post-workout snacks:
- Granola Cups with Greek Yogurt
- Homemade Protein Bars
- Hard Boiled Eggs
- Protein Shakes or Smoothies
- Apples and Peanut Butter Dip
Examples of post-workout meals:
- Fresh Fish Tacos
- Turkey Stuffed Sweet Potatoes
- Protein Mac and Cheese
- Buffalo Ranch Tuna Stuffed Peppers
- Sticky Orange Tofu
- Savory Cottage Cheese Toast
I love Nuzest because it's plant-based and gluten-free. I have a code for 15% off if you use NOURISHEDBYNIC.
Yes, but with a few considerations! Unlike animal protein, plant-based proteins may not carry all the essential amino acids (the protein building blocks), so make sure you're including several sources like beans and rice to fill in those gaps. Plant-based proteins also tend to be lower in leucine, which is an amino acid that stimulates muscle growth. Soy products (like tofu) are a great example of complete plant-based protein that also has more leucine.
Bottom Line: Eating for Pre-Workout and Post-Workout
To sum it up in one sentence: carbs before, protein and carbs after!
We kept it pretty simple for this post, but I hope you got some ideas for ore workout and post workout snacks, and understand the role nutrition can play in your workouts. It can truly be the key towards improving your fitness journey and actually feeling good in your exercise routine. As always, leave me any questions you have below and I'll do my best to answer them.
More Blog Posts You Might Like
Want more evidence-based nutrition content? Check out these posts:
- Beginner's Guide to Fiber (High Fiber Printable Foods List)
- 10 High Protein Vegetarian Snacks (From a Dietitian)
- How to Build a Balanced Snack (25 Balanced Snack Ideas)
- How to Stop Snacking Mindlessly
Let's connect!
How do you like to fuel your workouts? Do you feel a difference based on what you eat pre-workout and post-workout? I'd love to hear in the comments! If you decide to make any of these snack recipes or found this information helpful, don't forget to snap a photo and tag me on Instagram- @nourishedbynic.
*Contribution by Charlotte Chan, nutrition and dietetics student at University of Western Ontario
Karen says
Great post! Just what I have been on the hunt for ideas for pre and post workout food.