Fueling Strength: What to Eat Before and After a Workout
If you’ve ever pushed through a workout on an empty stomach (and felt dizzy halfway through), you already know how much nutrition impacts performance. I went through a season where I thought I was incredibly unmotivated to workout, and realized I was actually just under fueled!
Fueling your body well isn’t just about what you eat—it’s about when you eat.
Before Your Workout: Energy + Stability
Your goal before training is simple:
✅ Steady blood sugar
✅ Enough energy to push hard
✅ No upset stomach
Aim to eat 1–2 hours before your workout, focusing on carbs and protein with a little fat.
Examples:
Greek yogurt + banana + drizzle of honey
Oatmeal with protein powder and berries
Rice cake with peanut butter + protein shake
For early mornings: a small snack (half a banana + a few almonds)
Skip:
Heavy, high-fat meals or large salads—they slow digestion and can make you feel sluggish.
After Your Workout: Repair + Rebuild
After you train, your muscles are primed to absorb nutrients. This is the time to replenish glycogen and kick-start recovery.
Aim for:
Protein: 20–40g depending on your size and training intensity
Carbs: 30–60g to restore energy
Timing: Within 1 hour of finishing your workout. I usually bring my post workout snack to the gym with me.
Examples:
Protein shake + piece of fruit
Fruit pouch + protein bar
Chicken, rice, and veggies
Eggs, sweet potato, and avocado
Greek yogurt with granola and berries
Pro tip:
Hydrate! Electrolytes or tart cherry juice can help reduce soreness and speed recovery.
If You’re Training Twice a Day (or Fasted)
If you train early and prefer a lighter start, a liquid meal—like a smoothie with protein, fruit, and oats—can help you fuel without feeling too full.
When you double up on sessions, make sure your next meal (not just your shake) includes a solid carb + protein combo to support ongoing recovery.
The Bottom Line
Pre-workout nutrition fuels your effort in the workout.
Post-workout nutrition fuels your body to rebuild.
Fueling well helps your body adapt, build muscle, and stay strong long-term.
👉 Ready for a simple, done-for-you plan? Check out my October Meal Prep Guide to make fueling your workouts effortless. Or book a free call on my Coaching Page for more individual planning!
