What to Eat Before and After a Workout (Science-Based)

You wouldn’t drive your car on an empty tank, and you shouldn’t drive your body to the limit without fuel. Nutrition is the “hidden variable” in fitness. You can train like a beast, but if you don’t fuel the workout and recover from it, you are spinning your wheels.

Nutrient Timing is the science of when you eat. While total daily calories matter most, timing your meals around your workout can unlock better performance, less soreness, and faster muscle growth.

In this guide, we break down exactly what to eat to crush your next session.

Dial in your numbers: Understanding what to eat is step one. Knowing how much is step two. Use our Macro Calculator to find your personalized Calorie and Protein targets.

Pre-Workout Nutrition: The Fuel

Goal: Maximize energy, prevent fatigue, and Prime the muscles.

Think of your pre-workout meal as “loading the batteries.” You need energy that is readily available when you start lifting heavy or running fast.

1. Carbohydrates (The Engine)

Carbs = Glucose = Energy. Glycogen is the fuel stored in your muscles. Training depletes it.

• Best Sources: Oatmeal, Banana, Rice Cakes, White Rice, Toast.
• Timing:
  • 2-3 Hours Before: Complex carbs (Oats, Brown Rice). Gives slow, sustained energy.
  • 30 Mins Before: Simple carbs (Banana, Fruit Snacks). Gives a quick burst of energy.

2. Protein (The Protection)

Having amino acids in your blood stream during the workout helps prevent muscle breakdown.

• Best Sources: Chicken, Greek Yogurt, Whey Protein shake.

3. Fats (Keep Low)

Fat slows down digestion. You do not want a heavy stomach during squats. Keep fats low in your pre-workout meal.

The Perfect Pre-Workout Meal Ideas:

• 2 Hours Out: Chicken, Rice, and Broccoli.
• 1 Hour Out: Oatmeal with protein powder.
• 30 Mins Out: A Banana and a shake.

Intra-Workout: Do You Need to Eat?

For most people lifting 45-60 minutes? No. Water is fine. If you are an endurance athlete or training for 2+ hours, sipping on electrolytes or simple carbs (Gatorade) can help maintain performance.

Post-Workout Nutrition: The Recovery

Goal: Replenish glycogen, repair muscle damage, and reduce cortisol.

You just tore your muscles down. Now you need to flip the switch from “Catabolic” (breaking down) to “Anabolic” (building up).

1. Protein (The Repair)

This is non-negotiable. Your body is screaming for amino acids to start fixing the damage.

• Goal: 20g - 40g of high-quality protein.
• Why: Maximize Muscle Protein Synthesis.

2. Carbohydrates (The Refuel)

You burned your gas tank (glycogen) empty. You need to refill it so you have energy for tomorrow.

• Goal: 30g - 60g of carbs.
• Note: Post-workout is the best time for “fast” carbs like white rice or potatoes because insulin sensitivity is high your body sends those carbs straight to the muscle, not to fat storage.

The Perfect Post-Workout Meal Ideas:

• The Classic: Protein Shake + A Banana (easiest/fastest).
• The Meal: Grilled Salmon + Sweet Potato.
• The ‘Bro’ Meal: Chicken Breast + White Rice.

Hydration: The Forgotten Factor

Being even 2% dehydrated can reduce your strength and power output significantly.

• Pre: Drink 16oz of water in the hour before training.
• During: Sip water between sets.
• Post: Weigh yourself. For every pound of water weight lost, drink 16-24oz to rehydrate.

Summary

Don’t overcomplicate it.

1. Before: Eat Carbs + Protein 1-2 hours before. avoid heavy fats.
2. During: Drink Water.
3. After: Eat Protein + Carbs to recover.

Consistency in nutrition leads to consistency in performance.

Get your plan: Ready to take your nutrition seriously? Get your exact protein and calorie numbers now with our Calorie & Protein Calculator.