A Primer on Pre & Post Workout Nutrition

Everyone knows that when it comes to staying in shape and getting fit, working out is only half the battle. The other important component is of course, nutrition. With that in mind, let's talk about what you need to consume before and after your workout and caloric balance.


When you're getting ready to exercise, you'll want keep fat and fiber low. This slows digestion, which can be a hindrance to performing your best.

In contrast, you'll need some protein and carbs; these will help with muscle growth and maintaining energy. Here are some options:

  • Smoothies - Mix in some fruit and protein for pre workout boost
  • Bars, bars, bars - There is a seemingly endless amount power/granola/protein bar options, try a few and see what suits you best.
  • Oatmeal + Fruit - Great for morning workouts, but this works any time. Mix in some fruit for a carb, sugar, and protein-packed snack.
  • Toast with Jam or Nut Butter - This filling snack will keep you full enough to get you through any AM or afternoon workout.
  • Protein Shakes - Protein is important and this option works great for those with a sensitive stomach.
  • Fruit - bananas and apples are perfect for before a workout. Combine with nut butter if you need to feel fuller.
  • Yogurt - Another fantastic choice, opt greek with a little bit of fruit.



After you are done working up a sweat, you'll need to fuel up. Aim for a full meal. A couple of options:. 

  • Lean Protein - Chicken, Fish, or meatless protein based meal
  • Protein Shakes - Whether powders or the pre-made kind, getting in some protein within 45 minutes of working out is important to promote muscle development and recovery.
  • Simple Carbs - Add some brown rice or broccoli to a protein source for a killer post workout combo.

So hit the gym, but fuel up properly, and get in the best shape of your life. Now you know.