What you eat before and after a workout is extremely important no matter what your fitness goal is. Food delivers the energy your body needs to crush those squats and sprints and it delivers the nutrients your muscles need to recover properly.
But you don’t want to grab just anything that’s sitting in your fridge or pantry. Fueling up smartly will help you feel better during your training session and help you reach your goal (whether it’s getting stronger, improving your running pace, losing weight, or deadlifting your bodyweight), quicker. Here are some tips on what to eat before and after a workout.
Before A Workout
You want to hydrate properly (especially if you’re logging a hot workout or going to run outside on a humid day) and consume a mix of carbs and protein anywhere between 30 minutes to three hours before a workout depending on when you’re training. Remember, carbs equals energy so make sure you fuel up! If you like to train first thing in the morning (and don’t want to wake up any earlier than you need to), try a snack like an apple or pear with one tablespoon of nut butter registered dietitian Jessica Jones told SELF magazine.
What We Typically Eat:
Lindsey: Oatmeal with a scoop of protein powder
Amber: Ezekiel bread topped with ¼ avocado and an egg
After A Workout
When you’re done training think protein. Protein is a macronutrient that delivers the good stuff to your muscles to help them rebuild after a workout and it will also help you feel more satiated throughout the day. The key here is to eat something ideally within 30 minutes after you finish working out. Try a protein-packed smoothie or roasted chicken with rice or potatoes, Olympian and Primal Health Coach Jen Rhines explains to Healthy-ish. And don’t forget to hydrate—water, water, water!
What We Typically Eat:
Lindsey: 3 ounces of grilled chicken with a sweet potato
Amber: Tilapia with brown rice
Find What Works For You!
Remember, nutrition will vary from person to person and will change depending on your current goal. Experiment! Find what works best for you! Join the convo on Instagram or Facebook using the hashtags #TeamBBP and #BraveBodyProject and show us your favorite pre- and post-workout snacks and meals!
Lindsey and Amber