What To Eat Before and After Your Workout


Apr 14, 2023

 by Lauren Cubellis
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Properly fueling before and after your workouts can ensure you're optimizing your time in the gym by providing your body with the nutrients it needs to recover and rebuild. Follow these simple tips below to start preparing easy and nutritious meals that will energize you for your workouts, maximize recovery, and avoid any potential GI distress that can disrupt your training time.

PRE-WORKOUT FUELING

Fueling up before your workout benefits you in a multitude of ways:
  1. Maintains blood sugar levels for sustained energy throughout your workout
  2. Fuels your muscles for increased output
  3. Provides nutrients to help you recover faster
  4. Keeps you focused on your training
How you build your pre-workout plate will depend on the amount of time between when you eat and when you train:
  • 3+ hours: build a balanced meal that combines whole grains, protein and color from fruits and/or veggies
  • 1-2 hours: low fiber with both carbohydrates and protein for staying power
  • ≤30 minutes: simple carbohydrate sources for ready-to-use energy
Pro Tip: If you workout first thing in the morning, structure your dinner plate like the 3+ hour plate & opt for a smaller snack in the morning.
 
See below for examples on how to build your plate/snack!
 

 

POST-WORKOUT FUELING

Post-workout nutrition is an important opportunity for active individuals to optimize their training and recovery.
 
Fueling up after your workout can have the following benefits:
  • Maximize muscle repair and growth
  • Reduce recovery time
  • Aid in meeting overall energy and protein needs
Building your post-workout meal or snack with the 4 “R’s” of recovery can help to enhance this refueling opportunity!
Looking for easy and nutritious recipe ideas for your post-workout meals? Here are 9 delicious dishes to help get you started.

STRONG SNACKING

Snacking but not satisfied?
Use the guide below to build better, more balanced snacks!
 
Protein/Fat: To promote satiety.
Carbs: To supply energy.
Color: To provide important vitamins and minerals.
 
Adding a snack or two throughout your day can help to provide you with long-lasting energy and optimal protein to support high-quality workouts and efficient recovery.
 
Grandview gym
Questions on what you should be eating to reach your goals? We'd love to answer them - reach out to us at hello@verve-studios.com.
 
Feeling lost when it comes to nutrition? Let's chat.