Nutrition: What to Eat Before and After a Workout

Do you ever find yourself trying to figure out what you should eat before and after a workout? 

Let’s face it, the workout is hard enough. But, you should know that the food you put in your body before and after your sweat session can affect how you feel and whether or not you see your results. 

So, let me break down exactly what you should eat before and after a workout.

What You Should Eat BEFORE a Workout:

Plan for a small amount of easy-to-digest carbs — like a small banana, toast with peanut butter, yogurt with granola, or a half cup of oatmeal. This will give you the necessary energy to sustain your workout. If you’re waking up at least 30 minutes before your workout, you’ll have enough time to digest an even more substantial snack of around 200 calories.

What You Should Eat AFTER a Workout:

When you finish a HIIT workout like the X28 Challenge, you need to make sure your eating something that aids in muscle recovery. Recovery nutrition includes eating protein and carbohydrates within an hour after exercise.This time period immediately after your workout is when your body is most efficient at using the protein you eat to build new muscle, as well as prevent the breakdown of your existing muscles, in a process called muscle protein synthesis. This means, if you trying to get snatched and grow that booty, make sure your body is getting recovery nutrients within an hour because that’s the most effective time period for your body to process the foods effectively.


If you’re going to lift weights or do some strength training, then your pre and post snack should be higher in protein, moderate in carbohydrates, and low-fat. Specific examples include: eggs and a slice of whole wheat toast, Greek yogurt with fruit and nuts, or a protein shake.

A good rule of thumb is to aim for a snack with at least 10g of protein and double or triple that in carbs. That’s why a serving of chocolate milk, with 24g of carbs and 8g of protein, is such a great post-workout recovery drink! 

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