Table of Contents
- What should I eat before a workout?
- What should I eat after a workout?
- Hydration
- Pre-workout snacks and recipes
- Post-workout snacks and recipes
How you fuel before and after your workout is almost as important as the workout itself! Eating before the workout is what fuels your body for the exercise ahead, and post-workout snacks help to refuel your body by giving what it needs to grow stronger.
Here is a breakdown of the two most important parts of your pre and post workout snacks: protein and carbohydrates.
Protein
This macronutrient is important to help our muscles develop and grow stronger in response to exercise. Examples include eggs, lean meat, peanut butter, black beans, chick peas, low-fat cottage cheese, yogurt, and protein powders.
Carbohydrates
This macronutrient helps our muscles develop and grow stronger in response to exercise. It supports recovery and overall strength. Examples include eggs, lean meats, peanut butter, low-fat cottage cheese, yogurt, and rice cakes.
What Should I Eat Before a Workout?
People talk a lot about refueling after a workout, but people don’t focus enough on fueling before a workout.
Here are a couple of tips to keep in mind when planning your pre-workout snacks.
- Keep your snacks easy to digest and full of carbs. Carbohydrates provide energy so you feel good during exercise.
- Avoid foods that can weigh you down and make your stomach hurt right before you work out, like fried and fatty foods.
What Should I Eat After a Workout?
People talk about how important protein is after a workout, so our recommendation to eat protein after working out is probably not surprising to you. However, it is equally (if not more) important to get carbohydrates after you work out. Carbohydrates replenish the energy reserves in our muscles that we burn during exercise. If we don’t get enough carbs after working out, it takes longer for that energy to get built back up and can slow down recovery.
Shoot for a 3 to 1 ratio of carbs to protein. Research has found that a 3 to 1 ratio of carbohydrates to protein is the best way to replenish the energy you spend on exercising while increasing muscle growth.
If you wanted 30 grams of carbs, you would want about 10 grams of protein in your post-workout meal. An example could include a fruit smoothie (high carbohydrate) with a scoop of protein powder.
These ratios don’t have to be perfect, but it is a good goal to aim for!
Don’t Forget to Hydrate
We all know drinking enough water is important, but did you know it can also help prevent injuries and decrease inflammation?
Hydration is important before, during, and after exercise to make sure you perform to the best of your abilities and feel good while doing it. Even mild dehydration can lead to fatigue, cramps, and reduced focus during physical activity. Check out our blog Essential Hydration: Why Water Matters to learn exactly how hydration can benefit you the next time you get active.
Pre-Workout Snacks
Here are some easy ideas, with common pantry ingredients, to make yourself a snack to fuel you up.
- Peanut butter on whole wheat bread with a drizzle of honey
- Granola bars
- Oatmeal with fruit
Pre-Workout Recipes to Fuel You
Try out one of these recipes to kickstart your next workout!
PB & J Oat Bars
These bars are the perfect snack to support your workout. They contain carbohydrates from whole grains and just enough protein to kickstart your muscle growth for the workout ahead.
Pumpkin Pie Pancakes
These pumpkin pie pancakes are delicious, and they have the perfect carbohydrate to protein ratio to make them your pre-workout snack.
To turn them into a post-workout snack, add a couple scoops of protein powder to the batter before you put them on the griddle!
Post Workout Snacks
Here are some easy snack ideas for when you’re tired after a workout.
- A smoothie with protein powder
- Eggs and toast
- Greek yogurt with granola
Post-Workout Recipes to Power You Up
These recipes make it easy to get your 3 to 1 ratio of carbohydrates to protein!
Banana Berry Parfait
This banana berry parfait is the perfect treat to end your workout – it’s got the carbs to replace what you burned and the protein to make sure your muscles get a boost.
Pork Banh Mi Sandwiches
Some people just don’t like snacking much, and if that is you, we have a solution that will still replenish your energy after a workout. Plan your exercise before a mealtime so all you need to do is have a high-protein meal afterwards. Try something light, like our Pork Banh Mi Sandwiches, that still packs a protein punch!
Conclusion
Use these tips and tricks to prep for your next workout – before, during, and after! Watch the difference it makes in the way you feel. The truth is that when we feel better we are more likely to exercise. Make getting active something you look forward to one snack at a time.