What you eat before and after your workouts could boost your results. Eating certain foods before working up a sweat can energize you, and refueling afterward can help rebuild muscle tissue quickly.
Before
Carbs are a girl’s best friend when it’s time to work up a sweat. The idea is to mix complex carbohydrates with simple ones so your muscles get the energy they need during exercise. Add in some protein to keep you feeling fuller longer. Try to eat one of these easy-to-digest snacks or meals one to three hours before your workout.
- Banana (perfect last-minute snack to stash in your bag)
- Homemade fruit-and-yogurt smoothie
- Oatmeal with fresh fruit
- Peanut butter and jelly sandwich
- Trail mix made of nuts, seeds and dried fruit
After
After a workout, your body is in recovery mode. Lean protein and carbs can help rebuild your muscle tissue. Eat within an hour after your cool down.
- Chicken with grilled veggies
- Chocolate milk (hooray!)
- Hard-boiled or scrambled egg and whole-wheat toast
- Salmon with sweet potato
- Tuna fish sandwich on whole wheat with hummus and spinach
- Veggie omelet with avocado
Drink Up
Water should be your go-to drink before, during and after your workout.
- Aim for 2-3 cups before exercising.
- Sip one cup every 20 minutes during exercise
- Savor 2-3 cups while you’re winding down.
- If you’re working out for more than an hour, it’s OK to have a sports drink because it replaces lost electrolytes.
If you need help creating a diet tailored to meet your needs, meet with one of our registered dietitians, opens new tab who offer outpatient nutrition counseling services, opens new tab. You’ll need a referral, so talk with your regular doctor first.
Related Articles
May 1, 2018
10000 Steps Good Enough
How many steps did you log today? It’s a popular question, and the gold standard answer is 10,000. Yet, depending on your health goals, you may need to pick ...
June 1, 2019
5 Day Meal Prep
Who says eating healthy has to be difficult? One of our Registered Dietitians shows us how easy it can be to prep lunches for a busy week.
June 1, 2019
5 Foods With Health Benefits
Dark ChocolateBoost your mood and your memory (think antioxidants) by savoring dark chocolate. It may also help your heart health. Just 1 oz. is all it takes...
December 9, 2019
5 Free Indulgences
Are you ready for the hubbub of the holidays? The season’s festivities are always fun, but they can also wear you down. If your holiday spirit needs rechargi...
June 1, 2019
5 Minutes to a Happier You
Feeling stressed, angry or anxious? Head to the great outdoors. A new study has found that a five-minute walk can work wonders for your mood.The more natural...
July 27, 2022
5 Must Have Nutrients
Vitamins and minerals do a body good, but who has time to figure out which foods offer what benefits? This short list of five essential nutrients, opens new ...