Best Pre and Post Workout Meals

by eco18

One of the most common questions I hear among people who workout is what to eat before and after a workout. The answer however is not that simple. What you eat may vary depending on a variety of factors including:


  • The time of day.
  • How much time you have before your workout.
  • The intensity of your workout.
  • Your fitness goals: weight loss, muscle gain, sports performance or recovery.
  • Your dietary preferences.


If you ask me, the best approach to finding your ideal pre and post workout fuel is to do a little trial and error to see which foods work best for your body.  If you prefer working out first thing in the morning, like me, here some great options:




  • Gluten free waffle topped with almond butter or coconut oil. It’s light and easy to digest while a healthy fat like coconut oil can help prevent fatigue while working out.
  • Oatmeal with a banana. Bananas are a great source of potassium, and are a great way to boost your glycogen stores and increase blood sugar levels. Oatmeal is a complex carbohydrate, which means it’s a great source of slow releasing energy.
  • Apple wedges and peanut butter. A quick and easy option when you need fuel that your body will digest in 30 minutes.


After a workout, it is important to replenish your body with protein within 30-60 minutes. This helps with recovery and muscle growth. Here are a few simple options to get the protein you need after your workout:



  • Protein shakes are a great source of protein, especially when you are on the go. My go to is a packet of plant-based protein since it’s easy to pour into my shaker and drink it when I am far from home.
  • Two or three hardboiled eggs are also a great and quick source of protein.
  • Grilled chicken and avocado salad. Chicken is a lean source of protein and avocados are high in Vitamin B which helps metabolize healthy carbohydrates and proteins.

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