Sweat. Refuel. Repeat. How to Maximize Your Workouts with the Food You Eat.

Learn when to eat and what to eat before and after your workouts for optimal results.

You’ve just crushed your workout–your heart’s racing, your muscles are burning, and you feel unstoppable. But here’s the thing: what you do after the workout is just as important as the workout itself. Whether you’re hitting the weights, running a 5k, or flowing through yoga poses, your body needs the right fuel to recover, rebuild, and keep cruising.

In this guide, we’ll break down exactly what to eat before and after different types of workouts to help you recover faster, feel stronger, and stay energized. Whether it’s a quick snack or complete meals, these tips will help you fuel your fitness journey. Let’s dig in!

Get your protein… AND CARBS!

Have you ever heard the phrase, “We are what we eat”? Well, when it comes to exercise, it’s more like, “We are what we just ate.” Keith Baar,  a molecular exercise physiologist at UC Davis, explains that during exercise, the nutrients you’ve consumed are carried to your muscles via blood flow, allowing them to be absorbed and used for performance and recovery.

While protein is often hailed as the king of post-workout nutrition, carbohydrates are just as important. Protein helps repair muscle fibers damaged during exercise, but David Neiman, a researcher at  Appalachian State University, emphasizes that “muscles want carbs” because they’re converted into glycogen, the primary fuel for your muscles. A combination of both is key to optimal recovery and performance.

Cardio Workouts (e.g., Running, Cycling, HIIT)

As someone training for a half marathon, I’ve experienced firsthand the fatigue and dehydration that follows long-distance running. Over time, I’ve learned that replenishing the sodium lost through sweat is just as important as recharging my glycogen levels after a run.

Before a cardio session, easily digestible carbs like a banana, apple, oatmeal, or a spoonful of nut butter work wonders. They provide a quick energy boost without leaving you feeling too full—perfect for powering through your run or ride. But make sure to eat no later than 30 minutes or more before a run so you reduce your risk of stomach cramps and nausea.

Afterward, hydration is your top priority. Water alone won’t cut it after intense sweating, so incorporating electrolytes is key. My go-to is Cure electrolyte mix, which combines coconut water and sodium with minimal sugar. Once rehydrated, I focus on carbs and protein to replenish glycogen and support muscle recovery. 

Something I've noticed about myself after a long run is that I can’t eat for at least an hour afterward or I get nauseous and cramp up. This is due to a combination of dehydration, blood flow distribution, and intestine fatigue, commonly known as “runner’s stomach" (look it up for more details😅). Once my body has settled down and is properly rehydrated, it's time to dig into a meal. 

Strength training (e.g., Weightlifting, Bodyweight Exercises)

Fueling for strength training requires a slightly different approach, as these workouts create small muscle tears that need repair to grow stronger. Before a session, opt for a balance of proteins and carbs. A slice of whole-grain toast with almond butter or some eggs and fruit are great choices that provide sustained energy while keeping you feeling satisfied. This is because these foods offer a high variety of polyphenols, which are compounds in plant-based foods that help reduce inflammation caused by prolonged workouts. I have recently learned that nuts can actually hinder performance before a workout because of their high fat content, which can slow digestion and make it more difficult for your muscles to access the energy they need during exercise. A handful of nuts before a workout won't affect your workout that much, but there are other foods that may be more beneficial to eat before!

After strength training, recovery becomes the focus. Elaine Lee, who has coached and rowed at the NCAA Division 1 level, recommends consuming a mix of high-fiber carbohydrates, protein, dark leafy greens, and hydration within 30 to 60 hours minutes after a workout session, as this is when your muscles are most metabolically active. Muscles metabolize nutrients more effectively within this time frame. Sweet potatoes are an excellent carb option because they’re high in fiber, rich in polyphenols, and packed with electrolytes to help with rehydration. Jenna Stangland, team dietician for the Minnesota Timberwolves, serves sweet potatoes to the team at least twice a day because of its incredible benefits. Combining this with black beans and avocado is a perfect, well-rounded meal with protein and fat.

Smoothies and shakes are another great option, especially when packed with polyphenol-rich ingredients like almonds, blueberries, and greens. These nutrient-dense choices not only enhance recovery but also support improved exercise and performance over time. Adding 10-25 grams of a high-quality protein powder can also be beneficial, but ingesting more than that at one time depends on your body weight and the intensity of your workout.

Here is a breakdown of some important foods to add to your diet for optimal exercise performance and recovery:

Carbs	Protein	Fat
Sweet potatoes Quinoa Chocolate milk Blueberries Dark leafy greens Oatmeal Brown rice Sourdough bread Edamame	Eggs Lentils Nuts Salmon Greek yogurt Protein powder	Avocado Seeds Nut butter

A Case Against Animal Protein

As you've probably noticed, I'm not listing many meat options as the "best" source of protein. While lean meats can be a good source of protein, there are a few reasons I prefer to focus on plant-based or alternative options. First, the quality of meat can vary greatly depending on how the animals were raised and what they were fed. Many factory-farmed animals are given feed laced with antibiotics to prevent disease in crowded conditions, contributing to the growing issue of antibiotic resistance within our population, as mentioned by the National Library of Medicine. Additionally, the hygiene standards in the meat industry are not always consistent, with studies revealing contamination risks during processing and packaging. These factors make it challenging to ensure that meat is not only nutritious but also safe and sustainable. I am not saying to become vegan or do anything extreme, but I encourage you explore other protein sources like legumes, nuts, and seeds which are nutrient-dense and free of many of these uncertainties.

Balance is The Answer

If there's one thing I want to leave you with, it's the fact that fueling with the right balance of nutrients helps repair muscles, replenish energy stores, and keep you feeling strong and energized for whatever comes next. Don't just focus on protein—it's crucial to combine it with healthy carbohydrates for optimal performance and growth. So listen to your body, hydrate(!!!!), and nourish it with Something Better.