Fuel Your Fitness: Simple Pre and Post Workout Nutrition Tips

Fuel Your Fitness: Simple Pre and Post Workout Nutrition Tips

May is Physical Fitness and Sports Month, so it's the perfect time to chat not only about the importance of physical activity, but also how we can support our bodies by properly fueling for movement. It's not new information that physical activity plays a major role in overall health. It supports cardiovascular health, strengthens bones, and helps build and maintain muscle. Strength training, in particular, is important at all ages as it helps preserve muscle mass, supports bone density, and improves functional strength for everyday tasks.

A question I get asked often is what to eat surrounding a workout. Before we dive in, I want to emphasize that this doesn’t have to be rocket science, and the bigger picture of your overall diet is always most important. However, there are some helpful tips if you want to be mindful about how to maximize your workout with nutrition.

Pre-Workout Nutrition

What's the best thing to eat before a workout? Well, that depends on when you eat in comparison to your workout…and a few other factors. There's no one-size-fits-all answer here.

If you only have 30–60 minutes before your workout, you may want to opt for a lighter carb-rich snack that's easy to digest. Think simple carbohydrates AKA carbs that your body can digest and use quickly. The goal is to deliver quick energy to fuel your workout. If you've ever worked out and felt sluggish or low on energy, you may have just needed some quick fuel.

Some simple pre-workout snack ideas include:

If you're eating 2–3 hours before your workout, then a carb and protein combination can help support more sustained energy.

Examples include:

So which eating window is better? The fact is, everyone’s body has different needs. Some people perform better eating closer to their workout, while others feel best when their body has more time to digest beforehand. Try out different fuel strategies, listen to your body, and do what feels best for you.

One more tip: consider avoiding high-fat or high-fiber foods right before physical activity. While both are great for satiety and overall health, they slow digestion and may cause discomfort for some people during workouts.

Post-Workout Nutrition

Your workout is done and now you’re wondering: when should I eat, what should I eat, and how much should I eat? Do you really have to sprint home to chug a protein shake?

Let’s start with the basics.

After exercise, the goal is to rebuild muscle and restore glycogen stores. To do this, your body needs both carbohydrates and protein.

So how soon do you need to eat after a workout?

Again, it depends on the last time you ate. If you ate protein before your workout, you don’t need to rush to eat it again immediately. However, if it’s been several hours since your last meal or protein intake, aiming to refuel with quality protein within 30–60 minutes post-workout can be beneficial.

Reminder that consistency with meals and overall daily intake matters more than perfectly timing every snack or shake.