What To Eat Before and After Workouts

A lot of people ask me what they should eat before and after workouts. Ultimately, everyone’s body is different and what your body needs and wants may not necessarily be the same thing as what someone else needs and wants before they workout. However, there are simple nutritional rules to follow that have been tested out that seem to work for the majority of exercisers.

Below is a great chart to map what you should eat before workouts and the timing. Basically, you want to eat something that will give you energy but won’t make you nauseous. You want to consume complex carbs before a workout for energy (unlike high fat or high protein foods) so banana’s are my food of choice and something I have stuck with pre-workout since I was 10 years old. You need energy to workout and energy comes in the form of carbohydrates, but you have to be careful about what TYPE of carbs you choose to eat. They should be healthy, not crap or simple carbohydrates (like wonder bread or a white bagel) as these will spike your blood insulin levels and then you will crash during the workout. These also tend to be too heavy on the stomach and so you end up feeling full, bloated, and nauseous. Remember to also keep the pre-workout meals small so even if you choose to eat chicken 2 hours pre-workout, it doesn’t exceed around 300-400 calories.

Post workout is also SUPER important. After you workout your muscles get broken down (so that they can re-build and get stronger) and in order to support that process you NEED protein. I recommend a protein supplement like a low carb, 0 sugar, 0 sweetener, and lactose free protein shake. This is super important to building muscles, burning fat, and increasing metabolism. However, protein shakes aren’t the only protein source out there and this is also when you can eat meat, fish, eggs, and dairy.

My favorite healthy foods of all time are lean chicken, spinach, homemade organic hummus, kale, brown rice, and blueberries. I could live off these foods (and I do!!)

Here is an easy chart to follow for pre-workout meal eat’s and don’t eats!

Time

Food Ideas

Foods to Avoid

2 hours before

Meal containing carbs, small amounts protein, and some healthy fats:

1/4 cup cooked quinoa/brown rice and 4 oz grilled chicken
1/2 cup whole wheat/brown rice pasta with veggies
2 Tbs Organic all natural peanut butter on 2 rice cakes
1/2 cup Greek yogurt with blueberries and sliced almonds
1/2 Wrap filled with grilled fish, 1/4 avocado, and spinach

Tons of fibrous veggies (when the workout is 2 hours away):

Onions, beans

High-fat foods that are hard to digest:

Burgers, fries, ice cream
Fried food
Sugary foods (cake, cookies, brownies, etc.)

Time

Food Ideas

Foods to Avoid

1 hour before

Easily digestible carbs and a little protein:

1 piece Whole wheat/gluten free brown rice toast with 1 tsp organic all natural nut butter
Complex carb crackers (Mary’s Crackers) and hummus
1/2 – 1Banana
1 tsp Hummus and carrots
1/4 cup rolled oats
1/4 sweet potato