What You Need to Know About Pre & Post Workout Nutrition

One of the most popular questions I get asked from clients is:

What should I be eating before and after a workout?

There are a few different factors to consider and so much information out there, a lot of which is not necessarily true. So, let’s break it down into a few simple key points.

#1 What kind of workout is it?

For runners, pre workout, you’re going to want to pick something high in carbohydrates that will digest slowly, rather than..pardon the pun..run right through you. One great example would be a slice or two of whole grain toast with your preferred nut butter and fruit on top.

If you’re hitting the weights, then it would be optimal for you to consume protein for muscle growth. Hard boiled eggs, Greek yogurt, and hemp seeds are all solid protein sources. Be sure to balance your meal with some hearty grains, healthy fat and fruit or vegetable.

#2 Timing

The recommended window of time to eat before and after a workout is 30-90 minutes. This is so that the muscles can reap the benefits of the food you’re supplying them with and help restore your energy.

#3 Listen to your Body

Everyone handles certain foods differently, so if you are prepping for a race or competition, be sure to experiment before the big day. Some individuals thrive off protein supplements made from whey, and others report digestive issues. Learn to tune in with your body’s natural cues and you will improve your workouts and gains massively. And as always, if you are struggling with your performance, don’t hesitate to reach out to a professional. I work with clients on improving their eating habits and I’d be happy to talk more with you.

As a side note, I thought it would be fun for me to share some of my go-to meals for a healthy, active lifestyle:

Avocado toast with egg and greens

Greek Yogurt with nuts and seeds

Smoothie with protein and greens

Oatmeal bowl with fruit

Energy Bites

Find all my recipes in my ebook!