Many people often wonder whether they should be eating before or after a workout? Truth is, if you don't, you wont have as much energy for your workout and you wont have the recovery you need afterwards.

Below, we will look at some great options for before and after exercising to ensure proper nutrition, energy and the essentials for recovery and repair.

What Should You Eat Before Exercising?

In order to properly fuel your body for your workout you'll need to focus on protein, carbohydrates and fluids. Carbohydrates will fuel your body and muscles, protein will help build and repair muscles, while fluids will keep you hydrated.

Examples of great pre-exercise meals and snacks include a healthy cereal, a lean-meat sandwich (turkey, chicken) on whole wheat bread, yogurt, or eggs.

IClif Energy BarCredit: your in a rush, try an energy bar such as the Clif Energy Bar. They taste great and have many different flavours, while having a wide assortment of carbohydrates, protein and fiber. An added bonus is that they are made from 70% organic ingredients and are free of trans fats.


Make sure to eat your pre-workout meal or snack 30 minutes to 2 hours before your actual workout or exercise. Your body needs time to digest and absorb the nutrients from the meal.

What Should You Eat After Exercising?

About 1 to 2 hours after your workout you should be eating a meal with lots of carbohydrates and protein. The carbohydrates will replenish your energy and the protein will be key in helping repair and rebuild muscle.

Great post workout meals include options like chicken stir fry, whole wheat bagels, salmon, and brown rice. If your in a rush try an energy bar, chocolate milk, a cereal bar or trail mix.

Protein Powder - OptimumCredit: your looking to really focus on muscle growth, then protein is the key for you. I'd recommend a post workout protein shake such as the Optimum Nutrition 100% Whey Protein. Simply add a spoonful to milk or in a smoothie for all the protein your muscles need. They come in 1, 2, 5 and 10 pound tubs in a variety of great tasting flavours.

Boost Your Workout And Muscle

A pre and post workout meal is the base and building blocks blocks your body needs to properly working out and building muscle. They provide all the necessary nutrition and recovery you need. Don't let your workouts fall short anymore! Give your body what it needs for a great workout!