What to eat before and after a workout

What you eat before and after your workout really matters. The right fuel can help you power through exercise more easily and support faster muscle recovery. 

What to eat before a workout

Eating before exercise gives your body the energy it needs to perform. Here are some tips to help you make the most of your workout: 

When to eat

Aim to eat one to two hours before exercise. This gives your body time to digest and convert food into usable energy.

Best pre-workout foods

Choose a meal or snack that includes easy-to-digest carbohydrates for quick energy. Good options include:

• A banana, an apple or an orange

• Whole -wheat toast or a bagel

• Low-fiber cereal

If your workout lasts more than an hour, add a bit of protein to help your energy last longer. Try:

• Peanut butter on toast

• A cheese stick

• A boiled egg

Long workouts (90+ minutes)

For endurance sessions like marathon training or long bike rides, plan to refuel during your workout. Bring along:

• Dried fruit

• Energy gels or sports chews

• Hard candy or fruit snacks

These provide simple sugars to keep your energy up.

Morning workouts: Should you eat first?

A common question: “What if I exercise first thing in the morning?”   

Note: If you have diabetes, do a blood sugar check before exercising. If it’s less than 100 mg/dL (5.0 mmol/L), have a small snack to avoid. low blood sugar during exercise.  

Even early in the morning, it’s best to eat something small before working out. Try:

• Half a banana

• A piece of toast

• A small bowl of cereal

This gives your body a quick energy boost and helps you feel better during your workout.

You may have heard that exercising on an empty stomach burns more fat. While it’s true that your body may use more fat as fuel, research doesn’t show a long-term benefit. What’s more important is how you feel — and most people have more energy and better performance when they eat first.

What to eat after a workout

Recovery nutrition doesn’t need to be complicated. Just aim to eat a meal within two hours after exercising. This helps your body rebuild and refuel.

Post-workout protein

Protein helps repair and build muscle. If you can’t eat a full meal right away, aim for a snack with 20 to 40 grams of protein within that two-hour window.

Good post-workout protein choices include:

• Eggs

• Chicken or turkey

• Greek yogurt

• Beans or lentils

• A protein shake if needed

Try to get your protein from whole foods as part of your regular meals and snacks throughout the day.

Need help figuring out how much protein you need daily? Use an online protein calculator based on your weight, age, and activity level — or talk to a registered dietitian.

Don’t forget to hydrate

Hydration is just as important as food. Drink water:

• Before your workout

• During your workout

• After your workout

Quick hydration tip:

Check your urine color—it should be light yellow. If it’s dark, you probably need more fluids.

How much water you need can vary based on:

• Your body weight

• Medications or health conditions

• Altitude and weather

Before starting a new exercise program, it’s important to talk to your doctor. They can help determine if it’s safe and appropriate for your individual needs, especially if you have a pre-existing condition.  

Key takeaways

1.  Eat a simple carb one to two hours before exercise for energy
2.  Add protein if your workout is long or intense
3.  After your workout, eat a balanced meal with protein within two hours
4.  Stay hydrated before, during, and after exercise