Written by Amelia Brunet, MS, RD
Registered Dietitian
You don’t need an expensive pre-workout supplement or a perfectly timed protein shake to get results from your workouts. As a registered dietitian, my focus is on fueling performance, supporting recovery, and eating enough to meet my body’s needs.
Here’s what I’d prioritize before and after a workout.
Before a Workout: Fuel Your Performance
My main priority before a workout is carbohydrates for energy. If it’s been a few hours since my last meal, I’ll have a snack to help fuel my session.
Some of my go-to options include:
Banana with a little bit of nut butter
Homemade oatmeal energy bites
Toast with honey or jam
Oatmeal with fruit
If I have a couple of hours before training, I’ll opt for a more substantial meal with carbohydrates and protein, like oatmeal with Greek yogurt or eggs with sourdough and fruit.
The takeaway: You don’t need a huge meal before every workout, but eating enough throughout the day helps support performance and recovery. Choose foods and portions that feel comfortable for your workout.
After a Workout: Recover and Rebuild
After a workout, I focus on three things:
Protein: Supports muscle repair and growth.
Carbohydrates: Replenish glycogen stores and support recovery.
Fluids: Help replace fluid lost through sweat.
Some of my favorite post-workout options include:
Eggs, sourdough toast, and fruit
Oatmeal with banana, nut butter and protein powder
A chicken or ground turkey rice bowl with vegetables
Greek yogurt with granola and berries
Aim to include a protein source in your post-workout meal or snack, ideally alongside carbohydrates. For many active adults, 20-40 grams of protein per meal is a useful general target, depending on individual needs.
And no, you don’t have to eat within 30 minutes of finishing your workout! Your total daily protein intake and consistent fueling habits matter more than stressing over a narrow post-workout window. If you trained fasted or have another demanding session coming up soon, eating sooner can be helpful.
My Biggest Nutrition Takeaway
You can have the perfect workout routine, but if you’re consistently under-fueling, you’re making it harder for your body to recover and build muscle. Prioritize adequate, overall food intake, include carbohydrates and protein throughout the day, and choose meals and snacks that fit your schedule. Supplements can be convenient, but they aren’t a replacement for consistent nutrition. Fuel your workouts. Feed your recovery. Let your body do its job.
Want to Personalize Your Workout Nutrition?
Your fueling needs are unique to you, your training, and your goals. Working with me, we can create an individualized nutrition plan to help you determine what to eat before and after workouts to support your energy, performance, recovery, and muscle-building goals. Let’s make sure your nutrition is working as hard as you are!
References
1. Kerksick CM, et al. International Society of Sports Nutrition position stand: nutrient
timing. Journal of the International Society of Sports Nutrition. 2017;14:33.
https://doi.org/10.1186/s12970-017-0189-4
2. Jäger R, et al. International Society of Sports Nutrition position stand: protein and
exercise. Journal of the International Society of Sports Nutrition. 2017;14:20.
