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Fuel Your Workouts: The Ultimate Guide to Pre and Post Workout Meals


Pre and Post Workout Meals

Taking care of your body is crucial to achieving your fitness goals. It's important to fuel your body with the right foods and fluids, in the appropriate amounts and at the appropriate times, to ensure that you are providing your body with the necessary energy to perform during your workouts




The American College of Sports Medicine says, “Adequate food and fluid should be consumed before, during, and after exercise to help maintain blood glucose concentration during exercise, maximize exercise performance, and improve recovery time. Athletes should be well hydrated before exercise and drink enough fluid during and after exercise to balance fluid losses.”


Here's a guide to help you fuel up for your next workout and recover properly afterwards.


Before a Workout:

  • Eating a small meal or snack about an hour before your workout can provide you with the energy you need to power through your workout.

  • Good pre-workout options include:

  • A banana or an apple with peanut butter

  • Greek yogurt with berries

  • Whole grain toast with avocado or scrambled eggs

  • A small serving of oatmeal with honey and berries

  • A protein shake with a scoop of whey or plant-based protein powder


After a Workout: Eating after a workout is important because it helps your body recover and repair itself.


Good post-workout options include:

  • A chicken or turkey wrap or sandwich

  • A salad with a variety of colorful vegetables, such as bell peppers, tomatoes, and cucumbers, and a source of protein such as chicken, fish, or tofu

  • A bowl of brown rice or quinoa with black beans or lentils and a side of steamed or roasted vegetables

  • A smoothie made with fruit, Greek yogurt, and a scoop of whey or plant-based protein powder

  • A hard-boiled egg and a small serving of whole grain crackers

It is essential to stay hydrated, no matter the intensity of your workout routine. Whether you are a professional athlete who trains for several hours a day or you have a low-moderate exercise routine, make sure to drink small amounts of water frequently.


It’s important to realize that these are general guidelines. Remember, everyone is different and what works for one person may not work for another. It's essential to keep in mind that nutrition and exercise go hand in hand in order to achieve optimal performance. Consult with a Dietitian or Fitness Coach to determine the best plan for you.


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