What to Eat Before, During, and After Exercise

Exercising is a great way to stay healthy and in shape. But while you’re working out, it’s important to keep your energy levels up and your body nourished with the right kinds of food. Eating the right foods before and after exercise can help your body recover and fuel your next workout. So what should you be eating when it comes to exercise?

Before Exercise

When it comes to exercise, the food you eat beforehand is just as important as the workout itself. Eating the right foods before exercise can help fuel your body, give you the energy you need, and help maximize the benefits of your workout. But what exactly should you eat before you exercise? 

The type of food you eat before exercising can depend on the type of exercise you are doing. For example, if you are doing a high intensity workout then you may benefit from eating a meal that contains complex carbohydrates and proteins. If you are going for a light jog, then a snack containing simple carbohydrates may be more suitable. Generally speaking, it’s important to focus on eating foods that are easy to digest, contain a combination of carbohydrates and protein, and provide a good amount of energy.

When it comes to carbohydrates, look for high-fiber foods like fruits, vegetables, whole grains, legumes, and nuts. These types of carbohydrates will release energy into your system slowly and help keep you energized throughout your workout. 

Protein is also important for helping to build muscle and aiding in recovery. To get the most out of your workout, try to include some lean protein sources in your pre-workout meal, such as low-fat dairy, lean meat, fish, eggs, nuts, or seeds. It’s also important to stay hydrated before and during your workout, so be sure to drink plenty of water throughout the day. 

Finally, it’s important to eat a meal or snack at least an hour before your workout. This will give your body enough time to digest the food and absorb the nutrients. Eating too close to your workout can lead to digestive problems and fatigue during your workout.

By following these simple tips, you can ensure that you are getting the necessary nutrition your body needs before exercise. Eating the right foods can help to boost your energy levels, and can help you to perform at your best. 

During Exercise

Eating during exercise is not necessary for everyone, but if you are participating in strenuous activity for longer than an hour, it is important to replenish your energy stores. The best foods to eat during exercise are those that are easily digestible and provide a good source of carbohydrates.

Carbohydrates should be the foundation of your mid-exercise meal. They provide energy and help keep your blood sugar levels stable, which is important if you’re exercising for long periods of time. Foods like bananas, whole grain bread, and oatmeal are all good sources of carbohydrates that can give you an energy boost. 

Fruits and vegetables are also great for mid-exercise nutrition. They provide essential vitamins and minerals, and their natural sugars can give you a quick energy boost. Apples, oranges, and berries are great options to snack on during your workout. For vegetables, try carrots, celery, or bell peppers. 

If you’re doing a more intense workout, you may need more protein. Nuts and seeds are great sources of protein and healthy fats. Almonds, walnuts, and cashews are all good options. You can also opt for energy bars that contain some protein, like trail mix bars or protein bars. 

Finally, don’t forget to stay hydrated. Good hydration is essential for performance, so make sure to drink plenty of water during your workout. Adding a pinch of salt to your water can help replenish your electrolytes and keep you going. 

These are some of the best foods to eat in the middle of exercise. Eating the right foods can help you perform at your best and stay healthy. So don’t forget to fuel up with the right snacks before, during, and after your workout!

After Exercise

Eating after exercise is just as important as eating before or during exercise. 

Protein: Protein helps your body to repair and rebuild the muscles you’ve worked during exercise. Consuming protein within two hours of your workout can help your muscles recover faster and build strength. Good sources of protein include lean meats, fish, eggs, nuts, and beans. 

Carbohydrates: Carbohydrates replenish your body with the energy you’ve used during exercise. Complex carbohydrates, such as whole grains, oats, and brown rice, will provide longer-lasting energy than simple carbohydrates, like white bread and processed snacks. 

Fruits and Vegetables: Fruits and vegetables are packed with essential vitamins, minerals, and phytonutrients that help your body to recover. Eating a variety of colorful fruits and vegetables will give your body the nutrients it needs to stay healthy and energized. 

Dairy: Dairy provides your body with the calcium it needs to build strong bones and teeth. Dairy products, such as yogurt, milk, and cheese, are also a great source of protein, carbohydrates, and other essential vitamins and minerals. Water: Staying hydrated is essential for your overall health and wellbeing. 

Drinking water before, during, and after exercise is important for keeping your body hydrated and maintaining your energy levels. 

Eating the right post-exercise foods can help your body to recover and refuel after a workout. Incorporating a variety of protein, carbohydrates, fruits and vegetables, dairy, and water into your diet can help you to achieve your fitness goals and maintain a healthy lifestyle.

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