People ask me all the time: What should I eat before and after my workouts? This is one of the most common questions I get, and it’s easy to see why—what you eat can have a huge impact on your performance, energy levels, and recovery.
I’m a firm believer that food is fuel. The right nutrition powers your workouts, helps you push harder, and aids in recovery so you can come back stronger. But not all workouts are the same, and neither are the nutrition needs that come with them. So, let’s break it down by workout type.
1. Short HIIT, Sprints, or Circuit Training
These high-intensity workouts like the 12 Minute Athlete workouts demand quick energy. You’ll be pushing your body to its limits in a short period of time, so fueling up properly is key.
Pre-Workout:
30-60 minutes before: Focus on easily digestible carbs that provide quick energy. A banana, a slice of toast with honey, or a small serving of oatmeal with fruit are great options.
Why it works: These carbs will give you the immediate energy you need to power through your workout without feeling weighed down.
Post-Workout:
Within 30 minutes: Replenish glycogen stores and start muscle recovery with a mix of protein and carbs. A protein shake with a piece of fruit or a Greek yogurt with some granola can do the trick.
Why it works: After intense exercise, your muscles are primed to absorb nutrients, so getting some protein and carbs in quickly will help repair and rebuild.
2. Endurance Workouts (Long Runs, Bike Rides, etc.)
Endurance workouts require sustained energy, so your fueling strategy will be a bit different here.
Pre-Workout:
1-2 hours before: Opt for a meal that combines complex carbs and a moderate amount of protein. Think whole-grain toast with peanut butter and a banana, or a bowl of oatmeal with berries and nuts.
Why it works: The complex carbs will provide slow-burning energy, while the protein helps maintain muscle function throughout your workout.
Post-Workout:
Within 30-60 minutes: Focus on replenishing glycogen and repairing muscles. A larger meal with a balance of carbs, protein, and healthy fats is ideal. For example, a chicken and quinoa salad with plenty of veggies or a hearty smoothie with protein powder, spinach, and almond butter.
Why it works: This helps restore your energy levels and kickstarts the recovery process after a long, strenuous workout.
3. Heavier Weight Workouts
Lifting heavy demands a different kind of fuel, with an emphasis on supporting muscle growth and recovery.
Pre-Workout:
30-60 minutes before: Prioritize a balance of protein and carbs. A protein shake with a small piece of fruit or a handful of nuts and a banana can work well.
Why it works: The protein supports muscle function, and the carbs give you the energy to lift heavy and power through your sets.
Post-Workout:
Within 30 minutes: Go for a solid dose of protein and some carbs. A lean protein source like grilled chicken, tofu, or a protein shake paired with sweet potatoes or brown rice is ideal.
Why it works: Protein is crucial for muscle repair and growth, while carbs help restore glycogen levels.
4. Lower Intensity Workouts (Yoga, Mobility, Pilates, etc.)
Lower intensity workouts don’t require as much immediate energy, but you still want to fuel your body properly.
Pre-Workout:
1-2 hours before: A light snack with a balance of protein and carbs. A small bowl of Greek yogurt with berries, or a handful of nuts with a piece of fruit, is perfect.
Why it works: This will give you a steady stream of energy without feeling too full during your workout.
Post-Workout:
Within an hour: Focus on a light, balanced meal. A salad with lean protein like fish or tofu, some healthy fats like avocado, and a side of whole grains will work well.
Why it works: Even though the workout was lower intensity, your body still needs nutrients to recover and function optimally.
Final Thoughts: Fuel Your Body Right for Your Workouts
Remember, food is fuel. The better you fuel your body, the better your workouts will be — and the better your results. Tailoring your nutrition to the type of workout you’re doing can make a significant difference in your performance and recovery.
Whether you’re hitting the weights, going for a long run, or enjoying a relaxing yoga session, fueling up the right way will help you get the most out of every workout. So next time you’re planning your pre- or post-workout meal, keep these tips in mind and fuel your body for success!