How to Fuel Your Next Workout

The first thing you probably think about when going to workout is to bring some water. Great!  Splash of WaterStay hydrated by drinking water before, during and after your workout. You can even try to add a lemon as Rhonda suggests. Source: Rhonda Gessner

But what’s the best food to eat for a great workout? Great question! Read on…


Caution! Now this is where I let you know that you need to consult your doctor before starting any weight loss, exercise or nutrition program. What we’re sharing here is what works for us for light to moderate exercising and that doesn’t mean that it’s right for everyone. Please discuss all health-related topics with a licensed professional.


Fruits and Vegetables Fueling up for a great workout

Going to workout today? Great! As we mentioned above, you won’t forget your water, but did you know you should eat something before your workout? Eating within the first hour of waking will kick-start your metabolism. Even a half-banana or half a container of Greek yogurt will do.

But let’s talk about what to eat – what kind of fuel does your body need so you get the most out of the time you spend working out. Pre-workout and post-workout meals should be different. Eat Carbohydrates (carbs) pre-workout to provide the energy you need to fuel your workout. And eat Protein to build your muscles and repair them after your workout – especially on your strength training days.

Pre-workout Fueling…

While you don’t want to chow-down on a big meal before going to the gym, you shouldn’t skip a meal either. Eating a something prior to your workout will help you avoid dizziness and fatigue while working out. You also want to avoid getting distracted by a growling stomach and hunger pangs.

Before workout meals or snacks should be easy to digest carbohydrates.  If you had a meal more than 3 hours prior to your workout, or working out in the morning, be sure to eat a 1/2 banana or some yogurt before working out, even a fruit shake about 30 minutes before your workout.

Post-workout Rebuilding…

Eat within 30 minutes to an hour after your workout and be sure your meal contains protein to repair and help build your muscles. Dairy products, eggs, lean meat and poultry fall into this category. You may even want to try a protein shake with fruit. See below for my post-workout protein bars.

Here are some suggestions for foods you can eat after exercising:

  • Yogurt and fruit (cottage cheese)
  • Peanut Butter sandwich
  • Whole wheat bagel with cheese or peanut butter
  • Sandwich with lean lunch meat like turkey, ham or roast beef
  • Eggs and toast
  • Smoothie with protein powder or yogurt

Or simply plan your exercise to end 30 minutes prior to your next meal and have a full meal with carbohydrates and protein.

The Winning Equation

Keep in mind that the duration and intensity of your activity will dictate how often and what you should eat and drink. Do what works best for you.

No matter what you choose to eat before or after your next workout, remember that consuming more calories than you used during your workout will delay your weight loss. And worse, overeating as a reward for working out can make you feel that exercising isn’t providing the benefits you are striving for. Keep in mind that exercise and being active has long-term gains that are critical to your health and aren’t always seen in a mirror.

If you want to reward yourself after a great workout, drink a nice glass of ice water (and 1/2 an OhYeah! bar – see below)  and think about how great you’ll feel and look when you are down a(nother) size. That’s well worth the effort!

For additional information:

Source:  Eating Before Exercise  and Eating After Exercise 

Source: What to Eat Before and After a Workout

We hope this was helpful and want to thank you for taking time out of your busy day to visit us. Follow us and share us with your family, friends and co-workers – share the gift of healthy tips and reminders to stay active!

As always, wishing you the best of health!!

Joan E.

Ps. Oh Yeah! Brownie AlmondI haven’t found another bar to compare to the 30 grams of protein in these bars, and the taste is unbelievable. I have 1/4 after strength training as my reward for a great workout and at 30 grams of protein per bar, it’s just what my muscles need too. Try them and see if you like them as much as we do!

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Author: Joan E Wilder

We focus on providing information about the importance of physical activity to our quality of life. It is our hope to help people invest in themselves by staying active throughout their lives. It's that important.

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