Fuel Like a Pro: What to Eat Before and After Your Workout

Fuel Like a Pro: What to Eat Before and After Your Workout

You’ve heard it before: “Abs are made in the kitchen.” But guess what? So is your performance. Whether you’re chasing a PR, crushing a class, or just trying to feel better in your body—nutrition matters. Let’s break down how to fuel before and after workouts so you can train smart and recover even smarter.

Before Your Workout

Your body needs energy to perform—and carbs are your main fuel source. Add a little protein to keep blood sugar stable and support muscle function.

Some great pre-workout snacks:

• Banana with peanut butter

• Greek yogurt with berries and granola

• Oatmeal with protein (we love Oats Overnight—15g protein, 35g carbs, and super convenient)

• Rice cake with turkey slices

Aim to eat 60–90 minutes before your session. You want fuel in the tank, not a food coma.

Early riser? If you’re training before sunrise and can’t stomach a full meal, try:

• Half a banana

• Applesauce pouch

• A few sips of a protein shake

• Rice cake with a smear of peanut butter

• Handful of dry cereal

Just a little boost of carbs and protein can wake up your muscles and set you up for a solid workout.

After Your Workout

This is where recovery starts. Your muscles are ready to rebuild, and your body needs nutrients—especially protein and carbs.

Top post-workout meal ideas:

• Protein shake with banana

• Chicken with sweet potato

• Eggs with toast

• Ground turkey with rice

Try to eat within an hour of training for maximum benefit. This is your body’s prime time to absorb nutrients, repair muscle tissue, and restore energy stores.

The Bottom Line: Training hard is great—but it’s only half the story. Fueling smart before and after your workouts helps you feel stronger, recover faster, and get better results. So plan your plate like you plan your workouts—and see what happens next.