What do I eat before and after a workout?

Blueberry Oatmeal

This is a commonly asked question among many fitness enthusiast of all levels. It is important to fuel your body before and after each workout. Without the proper nutrients and carbohydrates your body’s energy system will not run efficiently. So here are a few pre and post meal suggestions that we give to members of our fitness classes and personal training sessions... Enjoy!

Pre-Workout Consumption  

It is important to eat before any type of physical exercise, especially the more demanding the regimen. After waking up, your body's carbohydrate system is depleted from a full night of repairs. In order for your body to run smoothly you’ll need protein, healthy fats, carbohydrates, and most importantly water. 


A bowl of steal cut oatmeal, packed with walnuts and blueberries is a great way to prime your muscles for that upcoming workout. Oats are a slow digesting carbohydrate which allows your body to sustain a longer workout. Not to mention, oatmeal can help you to maintain a constant blood sugar level while you are getting your sweat on. Top that oatmeal off with some walnuts and blueberries to add some essential vitamins and minerals to your day.

Peanut Butter and Banana Toast 

All Natural Almond Butter and Banana Toast

If you are running low on time and don't feel like eating a full meal, a simple spoonful of almond butter is high in calories and low in sugar, perfect for that extra energy boost. However, if you are looking for a more complete pre-workout meal try spreading a little almond butter over a slice of sprouted whole grain bread and adding a banana to top it off. Banana’s help prevent muscle cramping and aid in weight loss. This recipe will be sure to give you that extra energy kick. 


Drink at least 16 oz of water an hour before working out. It is vital to hydrate your system in order to properly cool your body while exercising. The human muscle is made up of approximately 75% water, so if you are dehydrated prior to a workout your muscle strength and endurance will rapidly decline. Water also acts as a temperature and electrolyte regulator.  

Post-Workout Consumption 

Egg & Vegetable Omelet

Eggs are a high source of protein. They contain approximately 6 grams of protein per egg. Eggs also help support muscle recovery and growth as well as lower triglyceride levels. Toss in some colorful veggies to boost your immune system and fight off damage causing agents.

Fruit and Greek Yogurt Smoothie

Try whipping up your own smoothie by adding blackberries, bananas and Greek yogurt. This sweet but carbohydrate filled snack will be sure to re-fuel your tank after a long workout. Fresh berries reduce joint inflammation and irritation, while Greek yogurt is packed with amino acids that help burn fat.

Fuel Protein Shake

No time to cook, grab a Fuel Protein Shake. With only 170 calories, 30g of protein, and 5g of fiber, this is the quickest and easiest way to repair muscles after your workout. Studies show that it is crucial for recovery to get protein within 30 of your workout. Don't skip the protein! 

Seared Salmon

Salmon and Quinoa 

If you are looking for a light but nutritional post meal, try combining salmon and the new and popular power seed, quinoa. Salmon is packed with natural protein and vitamin D. This power meal will set the building blocks for muscle growth and prepare you for tomorrow’s workout. Quinoa is also high in protein as well as fiber. This grain is satisfying and will leave your feeling fuller longer.

Try some of these easy recipes to help fuel and re-refuel your body before and after a workout. Don’t forget to re-hydrate your system with water thought out the day as well. Get tips like these in addition to an incredible workout at our famous fitness classes. We’d love to see you!



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