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Home » 50 + Best Foods to Eat Before and After a Workout

50 + Best Foods to Eat Before and After a Workout

By Kristina LaRue, RDN 1 Comment

Ah the burning question when talking about sports nutrition… “What should I eat before and after a workout?” If you’re looking for the best foods to eat pre and post sweat sesh look no further. I’ve rounded up 50+ of the best foods to eat before and after working out along with some of my fellow dietitian friends’ favorites too. Thanks to Good Food Made Simple for sponsoring this post! 

Ah the burning question when talking about sports nutrition... "What should I eat before and after a workout?" If you're looking for the best foods to eat pre and post sweat sesh look no further.

WHAT TO EAT BEFORE WORKING OUT

If you want to perform well, it’s good at least snack on something before you exercise to give you sustained energy through the exercise effort. If you have less than an hour, try something blended up and quick digesting like a smoothie, banana and PB, sports drink or even dry cereal. Keep in mind carbs digest quickly and fats and proteins take much longer to process.

Ah the burning question when talking about sports nutrition... "What should I eat before and after a workout?" If you're looking for the best foods to eat pre and post sweat sesh look no further.

I’m pretty obsessed with these Banana Pancake Puffs from Good Food Made Simple. They are yum for a quick snack right out of the freezer or grab a fork and top with banana, AB, coconut flakes and sliced almonds. Great pre workout fuel!

Summer Superfood Smoothie Bowl

Golden Milk Turmeric Smoothie

Dark Chocolate Raspberry Smoothie Bowl

Avocado Green Smoothie

Avocado Toast with Kale Sprouts

Ah the burning question when talking about sports nutrition... "What should I eat before and after a workout?" If you're looking for the best foods to eat pre and post sweat sesh look no further.

Banana & PB via Living Well Kitchen

Ancient Grains Oatmeal Bowl

Almond Coconut Acai Bowls

Blueberry Muffin Granola

If you have more than an hour or two, eat a small to medium sized meal.. everybody’s stomach is different so you have to figure out what will work for you. The higher the workout intensity, the more careful you have to be about meal timing because eating the wrong thing too close to a workout could lead to tummy troubles.

Ah the burning question when talking about sports nutrition... "What should I eat before and after a workout?" If you're looking for the best foods to eat pre and post sweat sesh look no further.

Pumpkin Protein Bites

Tart Cherry, Dark Chocolate & Cashew Granola Bars

Peanut Butter Pumpkin Chewy Granola Bars

Fig Power Balls

Cookie Dough Energy Bites

These Soft Baked Oatmeal Chocolate Chip Bars are soooooft and oooh so gooooewy. Healthy enough for a breakfast bar or enjoy as snack or dessert any time of day. Love the chocolate chunks in every bite!

Soft Baked Oatmeal Chocolate Chip Bars

Almond Butter Energy Bites

No-Bake Nutella Protein Bites

Apple & Peanut Butter Smoothie

These Almond Butter Banana Bread Muffins are so moist and yum! Whip up a batch of these healthier banana bread muffins this weekend!

Almond Butter Banana Bread Muffins

PB Oats & Honey Granola

Coconut Quinoa Granola

Gluten Free Banana Pancakes

These fresh parfaits are bursting with the season's finest: peaches. Make these Peach Parfaits in advance for a quick weekday breakfast or snack.

Peach Parfaits

Watermelon Breakfast Pizza

Banana Crunch Pops

WHAT TO EAT POST WORKOUT

After working out, try to get something in within 30 minutes to an hour to help the body recover optimally. It’s okay to wait up to two hours to get in a full meal after working out (you should still have a small snack right after), but it definitely depends on your workout effort, how long you worked out, and what you ate before your workout. To give your body all the tools it needs to recover have a meal balanced with protein, carbs, fats, antioxidants and fluids (with electrolytes).

This high protein and low sugar protein shake is a coffee lover's dream. Toss all ingredients into the blender, top with cacao nibs and sip all the frothy goodness with a straw. Perfect for an afternoon pick me up.

Coffee Lovers Protein Shake

Peanut Butter Mocha Protein Shake

High Protein Oatmeal

When looking at protein needs for most athletes, a general rule is 20-30 grams of protein to provide enough amino acids to turn on muscle protein synthesis and speed recovery. To read more about amino acids check out my article on leucine.

Ah the burning question when talking about sports nutrition... "What should I eat before and after a workout?" If you're looking for the best foods to eat pre and post sweat sesh look no further.

Easy Egg Wraps via The Lean Green Bean

Chicken & Veggie Breakfast Skillet

Veggie Breakfast Bowl

4 Easy Breakfasts to Pack for Family Vacation

Good Food Made Simple Breakfast Burritos or Cafe Wraps

Bacon, Egg, and Gouda Breakfast Sandwich

60 Second Egg Sandwich

Carbohydrate rich foods are important to recover the muscles and replenish glycogen “energy” stores. They also aid in building muscle because the combination of carbs with protein enhances muscle protein synthesis and allows protein to do its job instead of being used for energy.

Ah the burning question when talking about sports nutrition... "What should I eat before and after a workout?" If you're looking for the best foods to eat pre and post sweat sesh look no further.

High Protein Oatmeal via fANNEtasticfood

Carrot Cake Pancakes with Cashew Cream Frosting

Health Nut Blueberry Pancakes

Chocolate Chip Peanut Butter Pancakes

Fluids are essential to recovery and if you’ve just worked out in a hot environment it’s smart to rehydrate with a bit of electrolytes, especially sodium and potassium. So add some salt to your food along with fruits (fresh, frozen or dried), veggies or coconut water (all great potassium sources)!

Ah the burning question when talking about sports nutrition... "What should I eat before and after a workout?" If you're looking for the best foods to eat pre and post sweat sesh look no further.

Pumpkin Pie Smoothie via Living Well Kitchen

Coffee Protein Shake via The Lean Green Bean

And to really up the ante with recovery… aim to eat foods rich in antioxidants and anti-inflammatory properties to reduce inflammation and muscle soreness such as fruits, veggies, nuts or nut butters, chia or flax seeds, and fatty fishes.

Tropical Buddha Bowl

Chocolate Tart Cherry Recovery Smoothie via Make Healthy Easy

No Bake Protein Bars via The Lean Green Bean

Chocolate Covered Strawberry Overnight Oats via Nutrition Staring You

Chocolate Peanut Butter Protein Smoothie...a chocolate lovers dream. Sweet, creamy, high protein, no added sugar, and made with only 3 ingredients!

Chocolate Peanut Butter Protein Shake

High Protein Chocolate Banana Overnight Oats

Abundance Bowls with Almond Butter-Lemon Dressing

This is one POWER packed tuna salad recipe. These Tart Cherry Tuna Salad Avocado Bowls are filled with healthy fats from tuna, avocado, and pecans, it’s also rich in anthocyanins thanks to Montmorency tart cherries! Hello gawwwgeous!

Tart Cherry Tuna Salad Avocado Bowls

Chicken Salad with Avocado Ranch Dressing

Strawberry Balsamic Grilled Chicken Salad

Veggie Power Bowl with Cashew Honey Mustard Dressing

Tart Cherry Limeade

Tart Cherry Limeade {A Homemade Sports Drink}

What do you like to eat before and after working out? Share your favorites in the comments below.

The burning sports nutrition question answered, "What should I eat before and after a workout?" A round up of 50 plus best foods to eat before and after a workout.

Kristina LaRue, RDN

Hi I’m Kristina LaRue, RD (registered dietitian nutritionist), Peloton addict and mama to two active and hungry boys. On Love & Zest, you’ll find healthy-ish recipes that fuel the whole family. I’m all about veggie-filled breakfast, meal prep recipes, healthier sweets, and easy weeknight dinners made in the Instant Pot or sheet pan.

Did you make one of my recipes?? Leave a review in the comments and tag @loveandzest #loveandzest on Instagram!

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Filed Under: breakfast, nutrition Tagged With: dietitian, nutriton, pre and post workout snacks, round up, sports nutrition

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  1. A Little Somethin' Sunday #51 - Sinful Nutrition says:
    September 4, 2016 at 6:01 am

    […] 50+ Best Foods to Eat Before & After a Workout – Love & Zest […]

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Thanks for stopping by Love & Zest. I’m Kristina LaRue, RDN (registered dietitian nutritionist), Peloton addict and mama to two active and hungry boys. Here on L&Z, I share healthy-ish recipes that fuel the whole family. I'm a fan of adding veggies to everything and recipes that make mom life easier.
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