The Ultimate Guide to Pre- and Post-Workout Nutrition: What to Eat for Energy, Strength, and Recovery
Fueling Your Body for Performance: My Journey & Expert Insights
As I train for my first marathon, I’ve become even more aware of just how important pre- and post-workout nutrition is for energy, endurance, strength, and recovery. Running long distances has challenged me in ways I never expected—fueling properly has become just as important as the miles themselves. Whether you’re training for endurance (like me!) or focusing on strength and muscle building, what you eat can make or break your performance.
Proper nutrition has been essential to ensure I’m performing at my best, avoiding injury, and allowing my body to recover. But it's not just about food—recovery, sleep, and hydration are equally crucial. With an 8-month-old baby, sleep has been unpredictable, making it even more important for me to dial in these other pillars of performance.
I’ve noticed a huge difference in my energy and endurance when I fuel adequately before and during my long runs. Proper nutrition also helps keep me motivated on days when I don't feel like heading out for a run. As a former athlete who struggled with under-fueling, which led to burnout and poor performance, I know firsthand how critical this is. I want to ensure you don’t fall into the same trap.
Today, I’ll break down:
Why pre- and post-workout nutrition is essential
The best macronutrient combinations for different workout goals
How to optimize your nutrition to enhance your performance
Why Pre- and Post-Workout Nutrition Matters
Pre-Workout Nutrition: Gives your body the fuel it needs to perform efficiently, sustain energy, and prevent muscle breakdown.
Post-Workout Nutrition: Helps replenish energy stores, repair muscles, and reduce soreness so you can come back stronger.
Without the right nutrition, you might feel sluggish, struggle with recovery, or even experience injury and burnout. Learning how to properly fuel before and after workouts has helped me build endurance, recover faster, and push my limits.
Everyone’s Body Responds Differently! I always tell my clients that everyone's digestive system responds differently to different types and amounts of food before and after workouts. If you’re just getting started with implementing pre- and post-workout meals, see it as an experiment to learn what works best for your body. Pay attention to how your GI system responds and adjust your food choices and portion sizes accordingly.
What to Eat Before a Workout: Fueling for Energy & Performance
Your pre-workout meal or snack should depend on your training style.
Endurance Training (Running, Cycling, Swimming)
Carbohydrates: Your body’s main fuel source
Small amount of protein: Prevents muscle breakdown
Minimal fat & fiber: Avoids digestive distress
Timing:
Full meal: 2-3 hours before training
Small snack: 30-60 minutes before
Strength Training (Weightlifting, HIIT, CrossFit)
Protein: Supports muscle protection & endurance
Carbohydrates: Helps maintain energy levels
Moderate fats: Can support longer, steady workouts
Timing:
Full meal: 2-3 hours before lifting
Small snack: 30-60 minutes prior
Avoid Before Workouts:
Heavy, greasy foods that slow digestion
Too much fiber (can cause bloating)
High-sugar foods that may lead to energy crashes
What to Eat After a Workout: Maximizing Recovery & Strength
After any workout, your body needs protein for muscle repair and carbs to replenish glycogen (energy stores).
Best Timing:
Aim to refuel within 30-60 minutes post-workout for faster recovery.
🚫 Avoid After Workouts:
Skipping your post-workout meal (this delays recovery!)
High-fat meals immediately after (fat slows down nutrient absorption)
Excess sugar (spikes blood sugar without real recovery benefits)
How to Fuel Based on Your Body’s Unique Needs
Endurance Athletes: Prioritize carbs to sustain energy and replenish glycogen.
Strength Athletes: Focus on protein to support muscle repair and growth.
Struggling with fatigue or soreness? You may need more anti-inflammatory foods (like turmeric, berries, and leafy greens) or adjustments in macronutrient timing.
Final Takeaways: Fuel Smart, Perform Better
Before a workout: Carbs + protein for energy & performance
After a workout: Protein + carbs for muscle repair & recovery
Listen to your body and adjust based on energy levels & training demands
💡 My Journey: Training for a marathon has been a reminder that nutrition is key—what I eat fuels my long runs, speeds up recovery, and keeps me going strong. Whether you’re lifting weights, training for endurance, or just trying to feel better during workouts, fueling properly makes all the difference.