What you eat – and when you eat – plays a key role in your workout performance and recovery. To optimize your fitness journey and feel comfortable while exercising, there are specific windows of time you should eat your pre-workout meal or post-workout meal in.
If you want to know what to eat before a workout, as well as after, read on. Below, we’re bringing you a plateful of nutritional meal and snack ideas to power your workout routine – and advice around the best time to enjoy them.
What to eat before a workout
Eating the right food before a workout primes your body. The more energy you have, the easier it is to blast your way through an F45 Training resistance or cardio workout.
Now, let’s explore when and what we recommend to eat before a workout to maximize your training potential.
Pre-workout: when you should eat
There are numerous studies that recommend different times around when you should eat pre-workout meals or snacks. But the general rules are:
- Eat large meals between two and four hours before working out.
- If you only want a snack, eat 30 minutes to two hours before a workout.
In any case, you want to leave enough time for the food to have partially digested beforehand, so that you don’t feel heavy or can feel the food moving in your stomach while exercising. We also recommend learning how to meal prep for the week – it’ll help keep your nutrition consistent and cut down on cooking time.
When you should eat before working out also depends on the kind of exercise you’re focusing on. If you’re learning how to improve your running endurance, for instance, eating a carbohydrate-loaded meal may improve your performance¹. But if your workouts aren’t endurance sessions (which mean longer than an hour), when and whether you want to eat beforehand is a personal preference:
- If you feel more comfortable having eaten and find the feeling of hunger distracting, eat within the recommended times.
- If you feel better exercising on an empty stomach, eat afterwards.
Pre-workout meal examples
Wondering “what should I eat before a workout?” Wonder no more.
Below are three of our favorite nutritious meals that will fit your holistic weight loss management plan and fuel your workout routine.
Brown rice with salmon, herbs and dressing: brown rice provides long-lasting energy, while salmon delivers protein and healthy fats. Pair with your preferred herbs and dressing for extra nutrients and flavor.
Baked chicken with sweet potato: baking chicken, sweet potato and some seasonal vegetables together helps keep your macronutrients high and the calories low – just be sure to rub the chicken in your spices of choice!
Tofu quinoa bowls: a fantastic option for vegetarians, baked or air-fried tofu pairs perfectly with quinoa and vegetables (or avocado). Top with a soy, miso or mayo glaze to bring everything together.
Pre-workout snack examples
If you want to supplement your pre-workout meal or only want something light, pre-workout snacks are your go-to. Pre-workout snacks should be high in energy, quick-to-digest, and equally quick to alleviate feelings of hunger.
To pick the perfect snack for your workout routine, we recommend learning what carb cycling is. For now, the following are all tried, tested, and tasty.
Porridge or oatmeal: a nourishing breakfast staple that can be easily customized with your favorite fruit, nuts and yoghurt. To enhance your protein intake, stir in some protein powder after the oats are cooked.
Granola bar and banana: granola bars packed with oats, nuts, seeds, and dried fruits will give you a nutritious hit of fiber, healthy fats, and proteins. Making them at home is a lot healthier, too – and allows you to make them in bulk.
Apple with nut butter: a satisfying, nutrient-dense combo, apple brings fiber while your nut butter of choice delivers healthy fats, minerals and protein.
4 pre-workout breakfast recipes
1. Mexican Breakfast Bowl
Serving Size: 3
Meal plan: vegetarian/mainstream
Calories: small: 349 | med: 444 | large: 691 | extra large: 906
Meal time: 60-90 min. after AM workout
Supercharge your morning with one of our favorite and most flavorful brekkie bowls. Protein-packed black beans, omega-3-rich avocados, and nutrient-dense, fresh veggies are a go-to post-workout breakfast option for those who are vegetarian! Packed with antioxidant-rich nutrients and seasonings including paprika, cumin, and coriander make this homemade bowl not only deliciously satisfying but an ideal post-workout recovery meal.
What you’ll need:
- 3 medium eggs
- 1/2 tsp cumin
- 1/2 tsp ground coriander
- 1/2 tsp smoked paprika
- 1 pinch Himalayan salt
- 8.9 ounces canned black beans, rinsed and drained
- 1.8 ounce brown onion, diced
- 0.2 fl.oz olive oil
- 2.2 ounce green capsicum/bell pepper, diced
- 4.3 ounce sliced avocado
- 0.75 lime, cut into 3 wedges
- 4.3 ounce cherry tomatoes, sliced
- 1.1 ounce baby spinach leaves
- 2.5 ounce brown rice
- 6 fl.oz water
- 0.2 ounce fresh coriander, finely chopped
2. Coconut and Pineapple Protein Pancakes
Serving size: 2
Meal plan: vegan/vegetarian/mainstream
Calories: small: 344 | med: 446 | large: 704| extra large: 894
Meal time: 60-90 min. after AM workout
Who doesn’t love fluffy homemade pancakes for breakfast? This powerhouse pancake recipe is quick and easy to prepare while also providing the perfect amount of post-workout protein. Add some F45 Fuel Vanilla Protein (or your favorite vegan alt. protein powder) with fresh pineapple and coconut for a sweet and healthy breakfast you can look forward to after a morning workout!
What you’ll need:
- 1.3 ounce F45 Fuel Vanilla Protein Powder or Vegan alternative
- 1.8 ounce plain flour
- 3.4 fl.oz unsweetened almond milk
- 1 tsp baking powder
- ½ tsp vanilla extract
- 1.8 ounce pineapple
- 2.9 ounce pineapple
- 0.6 ounce coconut flakes
- 1 ½ tsp maple syrup
- 2.8 fl.oz canned coconut milk
3. Berry Breakfast Crumble
Serving size: 3
Meal plan: vegan, vegetarian, mainstream
Calories: small: 349 | med: 450 | large: 698 | extra large: 892
Meal time: 30-60 min. after AM workout
Looking for a healthy yet quick grab-and-go breakfast after a long workout. This berry breakfast crumble can be prepped early on in the week so you can avoid cooking throughout the week. This fibre-rich combination of rolled oats, sunflower seeds, and almonds provide an excellent source of carbohydrates and protein to support workout recovery. Top off the crumble with some fresh or frozen berries and you have yourself an easy, light breakfast that’ll curb cravings and help you stay energized and on-track.
What you’ll need:
- 5.3 ounce frozen blueberries
- 5.3 ounce frozen raspberry
- 0.3 fl.oz vanilla extract
- 2 tsp cinnamon
- 3.6 ounce rolled oats
- 0.8 ounce sunflower seeds
- 0.8 ounce chopped almonds
- 0.2 fl.oz melted coconut oil
- 0.2 fl.oz maple syrup
- 3.6 ounce coconut yogurt
4. Boiled Eggs with Spiced Breakfast Beans
Serving size: 2
Meal plan: vegetarian, mainstream
Calories: small: 342 | med: 441 | large: 701 | extra large: 892
Meal time: 60-90 min. after AM workout
This tasty, vegetarian brekkie recipe is packed full of protein and fibre and can be prepped in less than 20 minutes. Paprika-seasoned cannellini beans and eggs are the perfect protein combination to help your body recharge and recover after a long training session. Consuming quality protein in the morning not only jumpstarts your body’s metabolism but it also helps to curb hunger cravings later on in the day.
What you’ll need:
- 11 ounce canned cannellini beans
- 0.2 fl.oz olive oil
- 2.2 ounce brown onion
- 2 garlic cloves
- 3.6 ounce red bell pepper/capsicum
- 11 ounce canned crushed tomatoes
- 1 tsp smoked paprika
- 0.2 ounce parsley
- 2 eggs
- 0.9 ounce crumbled feta cheese
- 1 pinch Himalayan salt & pepper
What to eat after a workout
After a workout, you’ll need to refuel your body with two key macronutrients, protein and carbohydrates, both of which are crucial for optimizing your muscle and energy recovery. To know what to eat to build muscle after a workout or lose weight, explore a range of post-workout meals, snacks, and advice below.
Post-workout: when you should eat
There are various suggestions for when you should eat after a workout. The most common recommendation is to eat a post-workout meal or snack within a one-hour window following exercise. However, whether it’s more beneficial to eat or not within this window is not definitive² – and this recommendation often assumes you haven’t had a pre-workout meal.
When you eat and how hungry you are post-workout will be influenced by any pre-workout food you’ve eaten, as well as your individual appetite. And, because of the connection between hormones and weight loss, some people may find it beneficial to eat earlier, to prevent calorie dense food cravings. Ultimately:
- If you didn’t eat anything pre-workout, you’ll likely want to eat as soon as possible post-workout.
- If you had a pre-workout meal, you may want to eat up to three hours after a workout.
In short, eat something post-workout – but focusing on what you eat (and making sure it’s healthy and macronutrient-rich) is more important than when you eat.
Post-workout meal examples
If you’re thinking “what should I eat after a workout?” after a workout, it’s already too late – so explore the post-workout meals the team at F45 Training swear by.
Salmon with brown rice and asparagus: grilled or baked salmon brings protein and healthy fats; brown rice adds healthy carbs; asparagus supplies a variety of nutrients. Finish with a squeeze of lemon and fresh herbs for extra flavor.
Turkey and hummus wrap: sliced turkey is a fantastic option for lean protein, while hummus is a healthy option (especially compared to store-bought sauces, which are usually full of sugar). Add spinach for extra vitamins and minerals, then bring it all together in a whole-wheat wrap.
Sweet potato and black bean bowl: this meal is especially good after a cardio workout. Black beans are rich in protein and carbs, and roasted sweet potatoes add more healthy carbs and some vitamin A. For some healthy fats, top with guacamole and finish with salsa for that extra zing.
Post–workout snack examples
If you want to eat after a hybrid or recovery workout but prefer to keep it light, there’s a tasty, healthy range of options to reward yourself with below.
Protein shake: a flavorsome post-workout drink, combine your preferred protein powder with milk and add frozen banana to make your shake extra creamy.
Greek yogurt with granola and honey: a timeless post-workout snack. If you don’t like honey, use maple syrup or date syrup to keep it sweet.
Rice cakes with peanut butter and banana: a delicious, low-calorie alternative to bread, rice cakes have a satisfying, addictive crunchy texture. Spread some peanut butter on top, layer on a few slices of banana, and you’ve got yourself a fantastic, macronutrient-dense snack.
By adding nutritious pre-workout and post-workout meals to your daily menu, you can elevate the results of your workout routine. And remember, when it comes to deciding whether to eat before or after exercise, go with what works best for you.
Want more diet tips? Next, learn about biohacking for weight loss.
Sources:
1 https://pmc.ncbi.nlm.nih.gov/articles/PMC4042570/
2 https://pmc.ncbi.nlm.nih.gov/articles/PMC3577439/
