What to Eat Before & After Workouts

Pre Workout & Post Workout Nutrition

If you’ve ever worked out on an empty stomach (or when you just haven’t eaten enough), you KNOW the gym can feel like a swift kick to the dick and then you’re all aboard the struggle bus. I’d rather you NOT feel like hot garbage during workouts, so save this infographic!

The big goal here is to be well-fueled, feel amazing during your workouts, and eat in a way that supports recovery and getting the most from your training session.

1-2 Hours Before Workout:

• Lots of protein and carbs
• minimize fats or fiber (so you skip any digestive woes)
• Meal Examples: chicken + rice, egg whites + oats, lean beef + pasta, ground turkey + potatoes

Mid-Workout:

• anything that’s high in carbs
• make sure it’s easy to eat & quick digesting
• Running? Get 30-60g of carbs per hour if training 60+ min
• Examples: fruit, rice cakes, cereal, candy, endurance gel

After Workout:

• Lots of protein, carbs, and calories
• smash a protein shake/bar if it’ll be a hot min before you can eat
• Meal Example: chicken thighs, sweet potato, avocado, veggie of choice, fruit of choice

Training Super Early In the Morning? 

• Smash a BIG protein, carb heavy meal the night before
• If you can, try to eat something small the morning of so you aren’t running on fumes during your workout
• Examples: instant oatmeal with fruit and maple syrup, a banana with a little peanut butter, protein waffle or pancake, a handful of breakfast cereal, greek yogurt with granola

Training for a Half or Full Marathon?

• Better be smashing carbs like it’s your job

• Increase carbs slightly the day before your long run each week

• Let’s say you’re running 12 miles: try to have a gel or some carb chew or candy every ~30 minutes

• Examples: BPN Gels, Nerd Clusters, Sour Patch Kids, Probar Energy Chews, Gummy Bears, Gatorade

As always, let nutrition be easy and don’t over-complicate it. Test it out, try different things, and figure out what works for YOU in terms of timing, types of foods, and when you eat them!

Where To Go From Here

I’m always posting educational content regarding nutrition, fitness, and sharing what I’m up to on my Instagram. You can also follow us on the Paragon Training Methods Instagram for tons of free workouts and more tips to help you look and feel your best!