The Ideal Way to Eat Before, During, and After Exercise

Let’s talk about food! Specifically, how to eat to optimize your performance in the gym. What you eat before, during, and after a workout can make or break how you feel and perform. Eat too much and you may feel sluggish and slow. Eat too little and you risk low energy and early fatigue. Eat the wrong thing and you might experience both.

In this blog, we’ll cover the ideal way to fuel your body before, during, and after exercise including what to eat, how much to eat, and when to eat it.

Before the Workout

For pre-workout nutrition, carbohydrates should make up the bulk of your meal. Carbohydrates are your body’s preferred energy source! They are digested easily and are the most readily available fuel source. Some protein should also be consumed, but not in large amounts. Protein digests more slowly and is not your body’s primary fuel source during exercise. Additionally, limiting fat intake before workouts is important, as fats digest slowly and can lead to feelings of heaviness or sluggishness.

Timing Matters

Large Meals (3–4 Hours Before Exercise)
Large meals, typically around 700-1000 calories are best eaten 3-4 hours before exercising. This gives your body enough time to digest the food, reducing the risk of stomach discomfort or lethargy during your workout. It also allows your body time to absorb nutrients and convert them into usable energy.

Small Meals or Snacks (1–2 Hours Before Exercise)
If you're eating closer to your workout, small meals or snacks around 300-400 calories are ideal. When you have less time before exercise, prioritize higher carbohydrates and keep protein and fats low to allow for quicker digestion.

During the Workout

Nutrition during exercise depends largely on the type, intensity, and duration of your workout. For most people, supplemental nutrition isn’t necessary for workouts lasting under one hour, especially if you’ve eaten beforehand. Staying hydrated with water is sufficient.

However, if your workout is vigorous or lasts longer than one hour, consuming carbohydrates and electrolytes can help maintain energy levels and performance. This is especially important for endurance workouts, long lifting sessions, or high-intensity training. Sports drinks are a convenient option because they provide both carbohydrates and electrolytes.

After the Workout

Post-workout nutrition is just as important as pre-workout nutrition. After exercise, your body is depleted of its glycogen stores. Now is the time to replenish with carbohydrates and build that muscle with lots of protein! Carbohydrates help replenish those depleted glycogen stores, while protein provides the amino acids needed to repair and rebuild muscle tissue. Both work together to help your body recover and prepare you for your next workout. The timing of this does not need to be perfect, but eating sooner rather than later can help with your energy levels throughout the rest of the day!

Hydration Matters Too

Hydration plays a major role in performance and recovery. If your workout is long or particularly sweaty, consider adding electrolytes to help replenish lost minerals.

Final Thoughts

These are general guidelines for fueling your body around exercise, but remember everyone is different! Your body may respond differently to certain foods, timing, or portion sizes, and that’s completely normal.

As you try different combinations of foods before, during, and after your workouts, pay attention to how you feel. Notice your energy levels, performance, and recovery. What works well for one person may not work as well for another, so don’t be afraid to experiment.