What to Eat Before and After a Workout


Fueling yourself properly before a workout is crucial to preventing gastrointestinal issues, feeling sluggish and cramping up. Eating well after you work out helps your body recover and grow stronger. If you don’t have a workout nutrition plan, it’s a good idea to make one.

Every body is different, so you’ll ultimately have to find out what works best for you and your fitness routine, but use this guide to audit and improve your workout nutrition.

Proper Hydration Is Key
Working out and sweating go hand in hand, so it’s important to make sure your body is properly hydrated. Aim to drink half your body weight in ounces every day. If you work out in the morning, drink up before bed and have a glass of water first thing when you wake up.

Pre-Workout Nutrition for Energy
Meals should be eaten 1 to 3 hours prior to your workout so your body has ample time to digest. Eat a combination of healthy carbohydrates and protein. The carbs break down fast to fuel your body with energy, and protein prevents muscle damage. Try these ideas:

  • Whole-grain bread with nut butter
  • Apple or banana with nut butter
  • Oatmeal with fruit

Post-Workout Nutrition for Recovery
Plan to eat a snack 15 to 20 minutes after your workout. Again, eat a combination of carbohydrates and protein to rebuild and repair your muscles. Your muscles’ ability to repair soon after your workout is vital to building strength. Try snacking on:

  • Yogurt with berries
  • Fruit smoothie
  • Turkey and veggie wrap



About The Author

Selena D.

Selena D. is a Board Certified Hypnotist, member of the National Guild of Hypnotists, an EFT Practitioner and NLP Certified. She has assisted thousands of individuals as they have discovered their own creative mind powers for personal growth and abundance. While earning a distinguished reputation within the industry, Empowered Hypnosis Wellness Centers has grown to become a full service wellness provider offering Hypnosis, Life Coaching, Reiki and Massage Therapy. Nothing brings Selena greater joy than seeing people change their lives for the better. Selena’s work has been featured in numerous local and national media outlets over the years, including WPIX 11, Fox and NY Post. She continues to maintain an extensive base of loyal clients whose lives, work and relationships have been enriched with her guidance. Norma Lujan, Harper’s Bazaar “Most Fabulous at Any Age 2013” winner is among Selena’s clients. She keeps current on the latest research in the field of mind and body wellness by attending numerous seminars and trainings. She has attended Louise Hay’s workshop on teaching people to love themselves, and T. Harv Ecker’s Millionaire Mind Seminar, his “Train the Trainer” program and received a certificate of completion. Selena has also traveled to California to learn from Billionaire Bill Bartmann about bouncing back from life’s hardships, and attended Excellerated Business School for Entrepreneur’s Money and You seminar. Selena practices what she teaches as she continuously seeks ways to learn and grow through self-improvement.

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