What to Eat Before and After Workout?
5 Ways to Get the Most From Your Workout
Fueling your body properly before and after exercise can improve performance, speed up recovery, and reduce fatigue. Here are five simple ways to get the most from your workout through smarter eating.
1. Start Your Day with a Smart Breakfast
If you work out in the morning, eat breakfast at least one hour before exercise to give your body the fuel it needs. Carbohydrates provide energy to help you get through your workout and stay focused. Skipping breakfast or eating too little can leave you feeling tired or dizzy. Good breakfast choices before a workout include:
- Whole-grain toast or cereal
- Low-fat milk or yogurt
- Fresh fruit, like a banana
- A small glass of juice
If coffee is part of your routine, keep it. However, introduce new foods or drinks gradually to prevent stomach issues. If you’ll exercise soon after breakfast, choose a light meal. If you plan to work out later, opt for a larger breakfast.
2. Pay Attention to How Much You Eat
Plan your meal size and timing to avoid feeling too full or too hungry during exercise. Eating too much can make you feel heavy, while eating too little may leave you tired or weak.
| Meal Size | Timing Before Workout |
|---|---|
| Large meal | 3 to 4 hours |
| Small meal | 1 to 3 hours |
| Snack | About 1 hour or less |
Listen to your body and adjust portions to fit your needs for better workouts and performance.
3. Choose the Right Snacks for Lasting Energy
Snacking before or during exercise helps if your workout is long or scheduled several hours after a meal. Snacks help prevent hunger and help you stay focused. Smart snack options:
- Energy bars
- Fresh fruit like an apple or banana
- Yogurt
- Whole-grain bagel or crackers
- Smoothies made with fruit and yogurt
- Low-fat granola bars
- Peanut butter sandwich
- Sports drinks or diluted juice (for longer workouts)
If you exercise for more than an hour, snacks and drinks with carbohydrates can help replace energy and keep your blood sugar steady.
4. Refuel with a Balanced Post-Workout Meal
Eat after exercise to help your muscles recover and restore energy. A meal with both protein and carbohydrates helps repair muscles and rebuild energy stores. Good examples of post-workout foods:
- Yogurt with fruit
- Whole-grain sandwich with turkey and vegetables
- Peanut butter sandwich
- Low-fat chocolate milk with pretzels
- A recovery smoothie made with fruit and protein
If you canโt have a main meal within two hours after exercising, pick a small snack from the list above.
Why Protein and Carbohydrates Matter
- Protein repairs and builds muscle after exercise.
- Carbohydrates restore energy and help you recover faster.
5. Stay Hydrated for Better Performance
Drink enough fluids before, during, and after exercise to keep your body working well. Not drinking enough water can lower your performance and cause muscle cramps.
General Tips for Staying Hydrated
- Drink 2 to 3 cups (about 500โ700 ml) of water 2 to 3 hours before exercising.
- Drink 1/2 to 1 cup (about 120โ240 ml) every 15 to 20 minutes during exercise. Adjust amounts based on how much you sweat, the weather, and your body size.
- After exercise, drink 2 to 3 cups of water for every pound (about 0.5 kg) youโve lost.
Water is usually the best choice. For exercise lasting over an hour, a sports drink can help replace carbohydrates and minerals.
Electrolytes and Longer Workouts
During long workouts, the body loses sodium and potassium through sweat. Sports drinks help keep these minerals balanced, which is important for muscle and nerve function.
Let Your Own Experience Guide Your Choices
Everyone reacts differently to food and exercise. The type, duration, and intensity of your activity will influence your energy needs and the best foods or drinks for you. Tips for finding what works best:
- Notice how different foods make you feel during and after workouts.
- Avoid new foods right before a big event; stick with what you know works.
- Keep a food and exercise log to track what you eat and how it affects your performance and recovery.
Adjust your meals and snacks based on your experience to support your workout goals. Finding the right balance of protein, carbohydrates, fluids, and timing helps fuel your body for daily activities and special events. Experiment and adjust over time to achieve better workouts and overall health.
