What to eat around workouts can be tricky.
Prior to hitting the gym or class, you know you want some muscle fuel for heavy backsquat day and to keep your head in the game (not “hangry”), but burpees on a full stomach? That doesn’t sound good either.
As for post-workout, you hear all about that “perfect” 30-minute window of opportunity to get yo’ grub on, and even have a whey protein powder or Quest bar in your gym bag, but you’re not quite sure whether you should just eat your next meal after the gym, or if you just need a snack to tide you over.
Oy vey!
A simple Goggle search of the term: “workout nutrition” alone gives you about 40-MILLION different results.
It can be confusing, to say the least, to know what the “ideal” pre and post workout meal is—and moreover, if workout nutrition is REALLY as important as it’s made out to be in the first place (I mean you’re not training for the Olympics here).
If you are unsure of what exactly your workout nutrition should look like, here are 3 Workout Nutrition Tips to set the record straight.
(Plus: a list of my fave easy peasy pre and post workout recipes to fuel up or recover—depending on your type of workout):
HACKING WORKOUT NUTRITION
See the Whole Picture. Your body does not see movement or time the way you see it. In other words: It doesn’t know if you are formerly exercising or eating to build muscle. For all it knows, you are running from a bear and eating whatever food is available that you were able to hunt and gather—and it will make due with whatever you give it. For instance:
You: Workout for precisely 60-minutes in a spin or bootcamp class.
Your body: Moving at a faster than normal speed—perhaps running to hunt a Wildabeast? Or playing tag with your friends? Or moving heavy stones or boxes? (Your body only understands it’s moving more and adrenals and energy stores are being called upon).
You: Chugging a post workout shake or “earning” your candy bar
Your body: No prescription of what type of food to eat. In fact, it’s able to tap in to energy stores from your breakfast or lunch earlier, BUT it would appreciate some form of sustenance—preferably balance—after it’s exerted more energy.
The main thing is to keep the main thing the main thing: Keep it simple. We overcomplicate movement and food by overthinking “perfect” timing or debating whether a banana post-workout is “bad” because it has more fructose than glucose, etc. The bottom line? Move your body in ways that bring it to life and make you feel good—and eat food to fuel your life and do all the things you love to do—be it a pre and post workout snack or not in there.
- 24-Hours. More important than that pre- or post-workout meal is simply what you’re eating throughout the entire day (and even the day before or day after). A balance of proteins, fats and carbs are vital throughout the day as a whole. You can read articles and hear trainers debate all day long about the amount of protein and carbs you “should” consume pre and post workout. You’ll hear them debate whether or not fats “should” be allowed around workouts. Or you’ll come across online forums and Instagram feeds of folks carefully weighing and measuring their food to “hit their macros.” Food IS fuel—but it’s not the rocket science we make it out to be. Focus on your overall intake for the day—and ensuring you are eating enough to support the energy you demand.
- It All Depends. A yoga class is different from a weight lifting session in the gym, and a weight lifting session is different from an Orange Theory class. Different workouts and movement styles may require or “demand” different types of pre or post-workout options. After spending an hour in crow pose, or handstand holds, it’s doubtful your body needs to be loaded with an extra post-workout shake loaded with carb powder + whey protein. On the flip side, after a long run, you may find you need some electrolytes (like this) and a small snack to get some energy back in the system, before your next meal later. Or after a grueling weight sesh, you may soon find your muscles saying, “Feed me” within a short 30-60 minutes after your lift—or even find your appetite spikes more the next day as your muscles repair. Mindfully listen and get in touch with the type of support yo’ body needs.
- Consume Easily Digestable Foods. By nature, exercise, intensity and training inhibit good digestion in the moment. Why? When we “stress” our bodies, we naturally reduce stomach acid, and also elevate cortisol levels. This is not a bad thing when exercise is kept to a healthy balance and intense days are varied with a couple recovery-based days, but it IS something to be mindful of around exercise. You want your pre- and post-workout snacks or meals to be easy to digest and break down (Read: No crappy protein powders that make you run to the bathroom directly after consuming them; or a large cruciferous salad with raw veggies that take lots of work to digest). See some ideas below to help put fuel in the tank.
Thrive’s Go-To Pre & Post Workout Snacks
Pre-Workout
- ½ banana + 1 tbsp. almond butter
- 8 oz. Bone Broth (bonus: add dollop of buCoconut butter packet
- 1 serving quality protein powder (like pureWOD—3 ingredients) in 8 oz. water
- Turkey jerky stick
- ½-1 RX Bar or Bulletproof Bars
- Closed fistful of macadamia nuts
- Apple, berries, orange or other fruit of choice
- Coconut flour tortilla + 1 tbsp. almond butter or avocado oil mayo+ sliced turkey
Post-Workout
- Chicken + small sweet potato
- Ground bison + butternut squash + kale in coconut milk
- Red pepper + grassfed ground beef
- Turkey Meatball Bites + Roasted Brussels sprouts + Extra virgin olive oil
- Tuna or chicken salad + homemade sweet potato or carrot fries
- Smoothie: Greens + almond milk/coconut milk + ½ frozen banana + coconut oil or almond butter+ protein
- 1 serving quality protein powder (like pureWOD—3 ingredients) in 8 oz. water, unsweetened coconut milk or almond milk
As for some recipes…try one of these after your sweat sesh:
Yoga
Green Goddess Smoothie
Ingredients:
- 1 cup unsweetened vanilla almond milk or light coconut milk, plus more if necessary
- ¾ cup frozen berries or cherries
- 1 cup fresh organic spinach
- 1 half-tablespoon chia seeds (optional)
- 1/2 medium avocado
- 1 serving collagen powder (optional)
Directions:
Blend and serve.
Weight Training
Stuffed Sweet Potato
Ingredients:
- Medium Sweet Potato
- Ground turkey, beef or bison
- Sauteed greens
- 1 tbsp. coconut butter or coconut oil
Directions:
“Stuff” a sweet potato with meat + greens and coconut butter or coconut oil drizzled on top.
Run
Homemade Electrolyte Drink + Chicken Salad Wrap
Ingredients:
- Coconut flour tortilla
- Pulled chicken (I used rotisserie)
- Avocado oil mayo
Directions:
Mix chicken with guac or mayo. Stuff in coconut flour torilla.
CrossFit
Chunky Monkey Chocolate Smoothie
Ingredients:
- 1 cup unsweetened almond milk or light coconut milk, plus more if necessary
- ½ medium frozen banana
- 1 cup fresh organic spinach
- 1 tbsp. almond butter
- 1 serving chocolate Build protein by pureWOD
Directions:
Blend and serve.
Barre
Guacamole-Stuffed Deviled Egg
Ingredients:
- 2 hardboiled eggs
- Guacmole
- Optional: garlic powder, paprika or sea salt + pepper
Directions:
Cut eggs in half. Add guac and spices of choice.
FREE THRIVE KICKSTARTER GUIDE
Get a taste of what Thrive is all about with the Free 7-Day Thrive in Life Kickstart Guide when you join Thrive’s inner circle.