Pre/Post Workout

What you eat before and after a workout will change depending on what type of work out you are having:

Important before any work out to eat at least 60 minutes before to allow all foods to digest

HYDRATE– dring at least 2 glasses of water as well before (not just right before workout)

Light Workout

Try to eat 60 minutes before exercise

Foods that are low in fat and fiber which is easier for digestion and light on the stomach

high-carbohydrate snack that provides 200–300 calories


Yogurt with fruit and nuts
Smoothie made with fruit and Greek yogurt or milk
Apple or Pear with 1 tbsp of peanut or almond butter

Intense Workout

longer than 60 minutes or really intense- fuel up on extra carbs.

Eat a meal with 200–300 grams of carbohydrates and 1–2 servings of protein 3–4 hours before your workout to maintain high performance for the duration

Watch out for high-fat or high-fiber foods that can cause stomach upset. Alter meals to your personal preferences.

Within 45 minutes after a workout

Need to replenish glycogen, restore electrolytes, replace fluid loss, and repair damaged tissues:

After a lighter workout, meal after shouldn’t have as many carbohydrates as intense workout.

Drink a lot to replenish all the water lost during workout!

Tip: put salt in water to replenish electrolytes instead of using gatorade

Low-fat yogurt with fruit and granola, juice


whole wheat bread with hummus (for protein), tomatoes, cucumbers,

Tuna, whole wheat bread, vegetables

Smoothie with greek yogurt, fruit, milk and almond butter

More Information


Both protein and fat take longer than carbs to break down- therefore they are not primary fuel sources for exercise.

Protein is important for muscle repair and recovery.

The recommended (minimum) daily amount (RDA) of protein is 0.8g/kg body weight.

Most endurance athletes need 1.0g/kg body weight of protein daily.

Too much protein and not enough carbs for endurance training has no benefit. After hard workouts, you should replenish your body with a balanced mix of protein and carbs.


Carbohydrates are classified as simple (fast) or complex (slow).

Simple carbs (fruit, juice, honey) break down quickly and often are best right before or during training.

Complex carbohydrates (starches and whole grains) take longer to break down, so incorporate them into your meals or if you have an intense workout for more than 1 hour.
A balance of simple and complex carbohydrates is best to stay fueled and healthy


Fat is an important part of balanced diet. Consume fats as part of balanced meals

You don’t need extra fat before, during, or after training or competition

Jackie BrennerPre/Post Workout