Whether you're sneaking in a strength training session between meetings or crushing an early morning workout, what you eat both before and immediately after a workout matters. The right foods not only help you recover faster and give you an energy boost but also make your time on the mat or in the gym more effective.
What foods are best to eat after a workout? Here, we break down what to eat, when to eat it, and how to keep your nutrition game strong–without sacrificing flavor or your time.
Why Timing and Nutrition Matter
Just like you wouldn't go on a road trip without filling up your gas tank, you shouldn't tackle a workout on an empty stomach. Food is fuel. A pre-workout meal gives you the energy to make it through your circuit, while a post-workout snack helps repair muscles and replenish nutrients. Without proper nutrition, you'll feel sluggish, sore, or miss out on gains, essentially wasting all that work you just put in.
What Is the Best Food to Eat Before a Workout?
Because pre-workout nutrition is all about fueling energy, you'll want something that won't weigh you down but will still give you the fuel needed to power through. Here are some of the best pre-workout foods you can eat:
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Pasture-raised chicken
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Roasted sweet potatoes
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Boiled eggs
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Bananas
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Nuts
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Avocado with sea salt
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Rice cake topped with almond butter
Mix and match based on your dietary needs, and you'll head into your workout feeling energized, not overloaded.
When Should I Eat?
You don't want to hit the gym immediately after feasting. Instead, try to eat a balanced meal 1.5-2 hours before working out. Short on time? Opt for a light snack 30-60 minutes before–just aim to keep it simple and easy to digest.
What to Eat After a Workout
Post-workout is all about recovery. Therefore, you'll want to focus on protein and carbs that help repair muscle and replenish your energy. Good post-workout recovery food options include:
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Turkey
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Quinoa
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Greens
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Grilled salmon
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Roasted veggies
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Scrambled eggs with sautéed spinach
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Lentil and veggie bowl
Having this food on hand can help stop you from grabbing whatever's in the cupboard when hunger strikes, protecting all the effort you just put in.
Post-Workout Meal Timing
Whenever possible, try to refuel within 30-60 minutes of exercising–that's when your body is best at absorbing nutrients and starting the recovery process.
Skip the Prep & Go Straight to the Meal
Busy schedules don't always leave room for grilling chicken and chopping veggies–but that doesn't mean you have to settle for fast food that derails your health and physique goals! At Farm Fresh Meals, we've got your pre- and post-workout meals covered with options for a variety of dietary preferences, including keto and paleo. Plus:
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Order a la carte or subscribe & save
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Meals are fully cooked–just warm and enjoy
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For every meal you buy, we donate one to Feeding America to help children facing hunger
Less stress. More gains. Better food.
Eating the right foods at the right times makes a huge difference in how you feel and perform. If life is too busy to plan, prep, and cook, let Farm Fresh Meals take it from here. Create an account and order today!