The Best and Worst Foods to Eat Before and After a Workout

If you’re going to go through the time and effort of putting on your running shoes, hitting the gym, or getting on your bike, it only makes sense to fuel your body with the nutrients it needs to build strength and endurance, as well as aid in recovery. But what are those foods? This guide will help you choose the right foods before and after workouts so that you’re not wasting your hard work in the gym.

 

The best foods to eat before your workout

Eating before you exercise is an important part of feeling energized, hydrated, and ready to tackle your workout. The best foods before your workout should be high in complex carbohydrates (the kind found in fruits, vegetables, whole grains, beans) that are digested slowly by your body. This will help fuel you through your activity without leaving you hungry or dehydrated during your training session. Keep in mind that it’s also important not to overeat before working out—this can lead to an upset stomach or even make it hard for you to get through your training. If you’re doing a strength-training workout, protein is especially important after you train; make sure that at least 20% of your calories come from protein sources for meals post-workout.

 

How much time should you wait after eating before working out?

It all depends on what you ate. If you had a heavy meal, like turkey, potatoes, gravy, stuffing with cranberry sauce, maybe even pumpkin pie (or two), then it would be smart to wait about 3–4 hours before working out so your body has time to digest. If you had only light snacks between meals—like an apple or yogurt—then you can work out sooner after eating. Try working out in about 2 hours after eating if you had smaller snacks between meals. However, if you don’t know how long it takes for your body to digest certain foods then there’s no need to guess! Just ask your doctor what is best for your specific situation so that he or she can give sound advice based on your health history.

 

What to eat after your workout

Immediately after your workout, you should focus on hydration. According to research from Saint Louis University, our bodies are much less likely to retain fluids when we're dehydrated, which can lead to dizziness or nausea during workouts. The recommended post-workout ratio of water-to-calories is 20 ounces of water for every 100 calories consumed—meaning if you just finished burning 500 calories in a 45-minute spin class, you'd want to drink 10 cups of water (or an even bigger amount of sports drinks). An easy way: Keep a large water bottle by your side and sip on it regularly while working out.

 

7 rules for what not to eat before or after a workout

First, let’s talk about what foods you should avoid. Many healthy eaters think they can eat anything before hitting the gym as long as it’s low-calorie, but that’s not necessarily true. Some foods contain chemicals that your body isn’t able to process efficiently when you exercise and may cause you to cramp or feel nauseous—and that certainly doesn't help with your workout motivation! Also, foods high in fiber may upset your stomach if eaten too close to exercising. The last thing you want is gastrointestinal distress during an intense workout session!

 

Bringing your own snacks and meals

Bringing your own pre-workout and post-workout snacks will not only save you money but it’ll also help control your calories. Pre-packaged foods like energy bars or protein shakes are often packed with unnecessary calories that can quickly add up. Instead, try bringing snacks like fresh fruit, vegetables, nuts, or granola for some quick energy. Post-workout meals should be both nutrient dense and low in fat. Avoid greasy take out foods after an intense workout; instead opt for healthy dishes like lean chicken with veggies or brown rice with lean protein.

 

Pre-workout snack ideas

As soon as you wake up, eat breakfast. That way, you’ll have energy all morning. A study in Medicine & Science in Sports & Exercise found that participants who ate a bigger breakfast had more energy for exercise than those who ate nothing or less. When it comes to eating before your workout, timing is everything: As soon as possible before your session begins, eat something with fast-digesting carbs—such as high-fiber cereals—to fuel your body. And since exercise makes you lose water weight (not fat), don’t wait too long to refuel after your workout with slow-digesting carbs such as oatmeal or whole-wheat breads.

 

Post-workout meal ideas

What you eat after a workout may be even more important than what you eat before. The goal is to help your body recover from whatever you just put it through—the better job it does, then, hopefully, will translate into better performance in future workouts. Some of our favorite sources of protein include fish like salmon or trout (both low in mercury), chicken breast, lean turkey breast, lean beef cuts like sirloin or eye of round steak. What's more: If weight loss is one of your goals, eating protein-rich foods could help fend off cravings that often accompany diets. A recent study found that people who ate more protein lost 70 percent more weight than those who didn't eat protein at every meal.