Focusing on pre-and post-training nutrition is vital if you want the best results for your fitness regimen.

What you eat and when has a significant influence on your fitness outcomes. Follow these best nutrition practices for workout preparation and recovery for maximum results.


Eating For Workout Preparation

  • Having the proper macronutrients is essential to build strength and energy for better performance. Your priority should be on getting enough carbs, protein, and fats.
  • Complex carbohydrates are needed to create glucose – the fuel for your high-intensity exercise.
  • Fats are also a source of energy. But unlike the sugars from carbs, fat is a source of sustainable energy to keep the body fueled for endurance training.
  • Protein is one of the essential nutrients for pre-training. Having 20g protein during a midday meal has shown a positive anabolic response during exercise.
  • These pre-training meals should be designed with balanced macronutrients and your personal preferences in mind.
  • Here are some balanced meal suggestions:
  • A sandwich on whole-grain bread, lean protein, and a side salad
  • Egg omelet paired with whole-grain toast topped, plus avocado and a cup of fruit
  • Lean protein, brown rice, and roasted vegetables


Benefits Of Balanced Pre-Workout Meals

The benefits of eating a balanced meal 2-3 hours before training – with an emphasis on ample protein – can boost your overall performance. Results have been linked to:

  • Better anabolic response
  • Improved muscle recovery
  • Increased strength and lean body mass
  • Increased muscle performance


Remember that timing of your meal is key. If you are training any sooner than 2-3 hours after a meal, choose easy-to-digest meals high in carbs.


Eating For Workout Recovery

Recovery is an integral part of your workout regimen. And what you eat has a substantial impact on time and efficiency.

Eating the proper nutrients after you exercise helps your body:

  • Decrease muscle protein breakdown
  • Increase muscle synthesis
  • Restore energy stores


Pairing Carbs And Protein To Improve Recovery Time

After intense exercise, you’ll want to consume carbs and protein together for the most benefits—both before and after a workout. Also, always consider fat for sustained energy.

Pre-workout meals should be complex, and eat 2-3 hours before training. Some meal examples:

  • Whole-grain, lean protein sandwich
  • Egg omelet with whole-grain toast
  • Salmon & brown rice


Post-workout meals should be readily absorbed as the last step for your day and training routine. Carbs should be easy to digest and balanced with lean proteins, like these:

  • Oatmeal with peanut butter (or nut butter of your choice)
  • Shrimp with quinoa pilaf
  • Sweet potatoes & grilled chicken


Eating carbs and protein in the right way can be the extra recovery boost you need for the training results you’re looking for.


Eating For Best Fitness

Pre- and post-training nutrition is essential to reach your ultimate fitness goals.

Beyond preparation and recovery foods you should be focusing on, be sure to include plenty of fluids before, during, and after a workout to maintain hydration. You can also include juices and supplements post-workout to recover lost electrolytes. For more nutrition info, click here

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