Pre and Post Workout Nutrition

When it comes to pre and post workout, it’s hard to know when and what to eat to optimize performance and results.  Today, I am sharing my experience with pre and post workout nutrition, what works best for me and some of the quick and easy foods to prepare to fuel and replenish on the go.

The Morning Person

If your routine is to wake up early to exercise, I suggest that you wait until after your workout to eat. If you train on an empty stomach, your body is not preoccupied with digesting food, and therefore is able to deliver large amounts of oxygen to your muscles to potentially burn more fat. When you skip your breakfast and coffee, your body will feel a little tired at first but once you get going you will feel the ultimate burn and satisfaction from your workout. When I do this I like to wake up, drink some water and train right away.

The Evening Person

If your goal is to maximize performance after a long day at work, it's good to know some light pre-training snacks are easy to digest. You will want to eat this snack about an hour before and choose something that will easily absorb like a green juice or a small piece of fruit. The same goes for the evening person, once you get going your energy will kick in. If you still feel tired all the way through your workout chances are you could be dehydrated. Make sure you drink plenty of water all day and replenish afterward.

Pre Workout Snack Recommendations

Fresh fruit of choice: a quick hit of energy and electrolytes. Banana is my go-to!

Nuts and seeds: provides your body with amino acids to build more muscle. At the moment I love a handful of raw cashews.

Protein dense smoothie: great before a weight lifting workout (but too heavy before cardio). Try ½ of a frozen banana, 1 tsp organic natural peanut or almond butter, 1 serving of chocolate protein powder, and ½ cup of almond milk.

Post-workout Recommendations

It’s so important that you at least eat a light meal within 1-2 hours of finishing your workout to help repair muscle and replenish your body. A good rule when choosing this meal is making sure it’s balanced with complex carbohydrates, protein, and healthy fats.

Protein smoothie: vanilla protein, spinach greens, ½ of a frozen blueberries, 1 tbsp flax seeds, 1-2 tbsp almond butter.

Nut butter and banana on gluten-free or sprouted toast for a balance of carbs, protein, and energy.

Coconut yogurt and berries topped with nut butter, cinnamon, and hemp seeds.

Veggie omelet topped with fresh herbs and goat's milk feta.