What you should eat before and after a workout is one of the most debated topics in fitness. Some influencers swear by fasted exercise, claiming that skipping fuel before exercise leads to better fat burning and metabolic benefits. Others argue that pairing carbs with a bit of protein is the key to getting more out of every sweat session. So who is really right?
The science is. Research consistently shows that fueling your body both before and after exercise supports better performance, muscle growth, and recovery (1,2,8). In this article, we’ll break down why pre- and post-workout nutrition matters. In addition, we share practical examples of what you should eat before and after you train, so that you can get the most out of your training.
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Why eating around exercise is important
Think of your body as a car; food is the fuel that keeps it running (3). Just as you wouldn’t go on a road trip without gas in the tank, you can run on empty if you go into a workout without proper nutrition.
The same idea applies to post-workout nutrition. On a long road trip, you wouldn’t expect your car to get home without refueling along the way. Your body works the same way; after a workout, it needs to be “topped off” with the right fuel to recover, rebuild muscle, and be ready for the next one (2). When your body is well fueled, it performs better and recovers more efficiently (1,2,8).
MyFitnessPal Dietitian Joanna Gregg shares, “Food not only provides immediate energy in the form of glucose to fuel your workout; it also provides the building blocks your muscles need to repair and rebuild afterwards (1,2,4).” This is why both pre- and post-workout nutrition matters. However, the ideal fuel depends on the type of exercise you are doing, how intense it is, and when you are able to eat. We then break it all down so you know exactly how to fuel your training.
What to eat before a workout
The goal of pre-workout nutrition is simple: give your body easily digestible fuel before you start moving. That said, what and when you eat depends on your exercise, including type, intensity, and duration (7).
Here’s how to fuel based on your workout:
- Quick workout, about 30 minutes: You may (or may not) need a quick carb before this sweat session. If you haven’t eaten for a while and your training will be of higher intensity, you can profitably grab a quick carbohydrate that will boost your blood sugar before training. Try a banana or granola bar to get you through your workout.
- Moderate exercise around 60 minutes: Aim for a carbohydrate-rich snack about 30-60 minutes before exercise, depending on how quickly your body digests the food (1,3,4,8).
- Endurance training or long aerobic sessions (lasting several hours): To optimize performance, prioritize a high-carbohydrate meal a few hours before your workout, with the option of a lower-carbohydrate snack closer to the start time if needed. Adding protein to your meal or snack can also provide metabolic benefits. (1,3,8).
Why carbohydrates? These are easily digestible, meaning they break down quickly to provide readily available energy. In addition, they provide glucose, which helps maintain stable blood sugar levels to stimulate working muscles (4)
On the other hand, you’ll want to limit both high-fat and high-fiber foods before exercise of any length. These take longer to digest and can sit heavy in your stomach, making them less than ideal when you’re trying to get through a workout or log miles comfortably (4).
Examples of meals and snacks before training
It’s important to experiment with what works for you and your gut when it comes to pre-workout nutrition. Use these examples as a guide, but tailor them based on what works best for your body.
Training <60 minutes
- Prioritize a simple carbohydrate snack between 30 and 60 minutes before your workout (3,4). For added benefits, pair your snack with water and healthy fat and/or protein to prolong digestion and help reduce muscle breakdown (9)!
- Small banana with a teaspoon of peanut butter
- Slice wheat bread with almond butter
- Dried fruit with nuts
- 4-ounce 100% juice with a handful of nuts
Training >60 minutes
- Prioritize a heartier snack or meal at least 1 to 4 hours before your workout, with timing depending on how your digestive system tolerates food (3,4). Plus, portions can be tailored depending on the length of your workout and what works best for your digestive system.
- 4-ounce Greek yogurt with ¼ cup granola and berries
- Peanut butter and jelly sandwich with an apple
- 1 cup cooked oatmeal with berries and nuts
- Smoothie with frozen banana, milk of your choice and nut butter
What to eat after a workout
You’ve emptied the tank, now it’s time to refuel. Post-workout nutrition plays a key role in recovery by helping to repair muscle tissue and restore the energy you expended during exercise (2,3,4). Skipping it can delay recovery, limit muscle growth, and even increase your risk of injury.
Ideally, aim to eat within 30 to 60 minutes of finishing intense exercise (2,3,4). You may not feel hungry right away (which is perfectly normal), but getting in convenient, nutrient-dense fuel during this window can make a big difference.
Depending on your schedule and appetite, a full meal may make more sense than a snack, and that’s totally okay. The main goal is to include a combination of protein and carbohydrates (3,4,7). At this stage, there is no reason to shy away from fiber or healthy fats. For example, if your post-workout window coincides with dinner, a balanced meal like salmon with rice and vegetables not only provides high-quality protein and complex carbohydrates to refuel, but also provides anti-inflammatory omega-3 fatty acids to support recovery (6).
Post-workout meal and snack ideas
Like pre-workout fuel, post-workout fuel will vary depending on the length and intensity of your workout. Plus, depending on when you finish the session, the timing may warrant a meal over a snack. Keep these tips in mind to help guide your post-workout nutrition. And, of course, don’t forget to pair them with water!
Post-workout snack ideas (when mealtime isn’t in the next hour or two)
- Low fat chocolate milk
- ½ deli sandwich with hummus or turkey, avocado and vegetables
- Recovery smoothie with coconut water, protein powder, frozen fruit and bananas
- Trail mix with pistachios, almonds, walnuts and dried fruit
Post workout meal ideas
- Baked salmon dish with brown rice, cucumbers, carrots and sesame dressing
- Grilled chicken tacos with guacamole and salsa
- Egg omelette with spinach, tomatoes and feta and sourdough bread
- Avocado toast with chickpeas, microgreens and olive oil
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Bottom line
When it comes to fueling around exercise, the takeaway is simple: eating before and after exercise is important. Research consistently shows that proper nutrition supports better performance, muscle repair, recovery and overall results (2,7,8).
The right approach depends on your training, its length, intensity and timing, but prioritizing carbohydrates for energy and protein for muscle repair can help you get more out of each session. Whether it’s a quick snack, a balanced meal, or something in between, fueling your body before you exercise and refueling afterward will help you perform better today and recover stronger for tomorrow.
Log in to MyFitnessPal today to help track your pre- and post-workout nutrition to gain insight into how your macros stack up to fuel your goals.
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