What you should eat before and after a workout is one of the most hotly debated topics in fitness. Some influencers swear by fasted exercise, claiming that skipping pre-workout fuel leads to better fat burn and metabolic benefits. Others argue that pairing carbohydrates with a bit of protein is the key to getting more out of every sweat session. So, who’s actually right?
The science is. Research consistently shows that fueling your body both before and after exercise supports better performance, muscle growth, and recovery (1,2,8). In this article, we’ll break down why pre- and post-workout nutrition matters. Plus, we’ll share practical examples of what to eat before and after you train so you can make the most of your workouts.
Think of your body like a car; food is the fuel that keeps it running (3). Just as you wouldn’t set out on a road trip without gas in the tank, heading into a workout without proper nourishment can leave you running on empty.
The same idea applies to post-workout nutrition. On a long road trip, you wouldn’t expect your car to make it home without refueling along the way. Your body works the same way; after a workout, it needs to be “topped off” with the right fuel to recover, rebuild muscle, and be ready for what’s next (2). When your body is well fueled, it performs better and recovers more efficiently (1,2,8).
MyFitnessPal dietitian Joanna Gregg shares, “Food doesn’t just provide immediate energy in the form of glucose to power your workout; it also supplies the building blocks your muscles need to repair and rebuild afterward (1,2,4).” That’s why both pre- and post-workout nutrition matter. The ideal fuel, however, depends on the type of exercise you’re doing, how intense it is, and when you’re able to eat. Up next, we’ll break it all down so you know exactly how to fuel for your workouts.
What to Eat Before a Workout
The goal of pre-workout nutrition is simple: give your body easy-to-digest fuel before you start moving. That said, what and when you eat depends on your workout, including the type, intensity, and duration (7).
Here’s how to fuel up based on your workout:
Quick workouts, about 30 minutes: You may (or may not) need a quick carb before this sweat session. If you haven’t eaten in a while and your workout will be higher intensity, you may want to grab a quick carbohydrate that will boost your blood sugar pre-workout. Try a banana or granola bar to get you through your workout.
Moderate workouts about 60 minutes: Aim for a carbohydrate-rich snack about 30–60 minutes before exercise, depending on how quickly your body digests food (1,3,4,8).
Endurance training or long aerobic sessions (lasting several hours): To optimize performance, prioritize a high-carbohydrate meal a few hours before your workout, with the option of a smaller carb-based snack closer to start time if needed. Adding protein into your meal or snack may also provide metabolic benefits. (1,3,8).
Why carbohydrates? These are easy-to-digest, meaning they break down quickly to provide readily available energy. Plus, they supply glucose, which helps maintain stable blood sugar levels for fueling working muscles (4)
On the flipside, you’ll want to limit both high-fat and high-fiber foods before workouts of any length. These take longer to digest and can sit heavily in your stomach, making them less than ideal when you’re trying to power through a workout or log miles comfortably (4).
Examples of Pre-Workout Meals and Snacks
Experimenting with what works for you, and your gut, is important when it comes to pre-workout nutrition. Use these examples as a guide, but tailor them based on what works best for your body.
Workouts <60 Minutes
Prioritize a simple snack with carbs between 30 to 60-minutes before your workout (3,4). For added benefits pair your snack with water and a healthy fat and/or protein to prolong digestion and help reduce muscle breakdown (9)!
Small banana with a teaspoon of peanut butter
Slice wheat bread with almond butter
Dried fruit with nuts
4-ounce 100% juice with handful of nuts
Workouts >60 Minutes
Prioritize a heartier snack or meal at least 1 to 4 hours before your workout, with the timing dependent on how your digestive system tolerates food (3,4). Plus, portions can be tailored depending on the length of your workout and what works best for your digestive system.
4-ounces Greek yogurt with ¼ cup granola and berries
Peanut butter and jelly sandwich with an apple
1 cup cooked oatmeal with berries and nuts
Smoothie with frozen banana, milk of your choice and nut butter
What to Eat After a Workout
You’ve emptied the tank, now it’s time to refuel. Post-workout nutrition plays a key role in recovery by helping repair muscle tissue and restore the energy you used during exercise (2,3,4). Skipping it may slow recovery, limit muscle gains, and even increase your risk of injury.
Ideally, aim to eat within 30 to 60 minutes after finishing an intense workout (2,3,4). You might not feel hungry right away (which is totally normal), but getting in convenient, nutrient-dense fuel during this window can make a big difference.
Depending on your schedule and appetite, a full meal may make more sense than a snack, and that’s perfectly okay. The main goal is to include a combination of protein and carbohydrates (3,4,7). At this stage, there’s no need to shy away from fiber or healthy fats. For example, if your post-workout window lines up with dinner, a balanced meal like salmon with rice and veggies not only provides high-quality protein and complex carbs to refuel but also delivers anti-inflammatory omega-3 fatty acids that support recovery (6).
Post-Workout Meals and Snack Ideas
Just like pre-workout fuel, post-workout fuel will vary depending on the length and intensity of your workout. Plus, depending on when you wrap up the session, timing may warrant a meal over a snack. Keep these tips in mind to help guide your post-workout nutrition. And, of course, don’t forget to pair them with water!
Post-Workout Snack Ideas (when meal time isn’t in the next hour or two)
Low-fat chocolate milk
½ deli sandwich, with hummus or turkey, avocado and vegetables
Recovery smoothie with coconut water, protein powder, frozen fruit and bananas
Trail mix with pistachios, almonds, walnuts, and dried fruit
Post-Workout Meal Ideas
Baked salmon bowl with brown rice, cucumbers, carrots, and sesame dressing
Grilled chicken tacos with guacamole and salsa
Egg omelet with spinach, tomatoes and feta and sourdough bread
Avocado toast with chickpeas, microgreens and olive oil
When it comes to fueling around workouts, the takeaway is simple: eating before and after exercise matters. Research consistently shows that proper nutrition supports better performance, muscle repair, recovery, and overall results (2,7,8).
The right approach depends on your workout, its length, intensity, and timing, but prioritizing carbohydrates for energy and protein for muscle repair can help you get more out of every session. Whether it’s a quick snack, a balanced meal, or something in between, fueling your body before you train and refueling afterward helps you perform better today and recover stronger for tomorrow.
Log in to MyFitnessPal today to help track your pre- and post-workout nutrition to get insight into how your macros are stacking up to fuel your goals.
Last week in Houston, I visited my alma mater for a meet-the-author event. The next morning, I returned to the Rice University campus for a leisurely exploration with my sister (also a Rice Owl) to see what’s new.
The landscaping of the Academic Quad has been transformed since my years at Rice. Today, beds of (largely) native plants follow arcing paths between the library and the Sallyport. Banished are the rigid geometry of lawn, boxwood hedges, and spindly Italian cypresses that once defined the quad.
The gardens were still in the semi-dormancy of winter, not yet cut back for spring, which let me see how much they’ve filled in since the quad reopened in autumn of 2024.
I’ve always loved the long views framed by Rice’s arched architecture — now with more plants.
While many of the new plants are native to southeast Texas, there are reliable nonnatives too, like giant ligularia. This patch grows beneath a large tree preserved during the redesign.
Sadly, that tree is ailing. I wonder if its root zone was damaged during construction. This shady corner may soon be sunny.
For now, the tree’s spreading limbs frame a view of a new gathering space outside the library.
Pergolas with red shade fabric filter the Texas sun, sheltering long tables — a great spot to study, people-watch, or hang out with friends.
A hangout for campus squirrels too
Before the redesign, there were zero inviting places to sit in the quad. That’s all changed.
Young loblolly pines will eventually shade tables on the library patio.
Nice view
Here’s the view from the center of the quad, looking back at Fondren Library. Monterrey oaks behind the benches will one day provide shade.
This granite plinth used to elevate the founder statue in the center of the quad. It’s now a platform for student speeches or performances — a reimagining centered on student activities.
A quote by JFK, from a 1962 speech at Rice, is carved into the base: “We meet at a college noted for knowledge, in a city noted for progress, in a state noted for strength, and we stand in need of all three.”
A sign of spring
An alum showing his family around asked me to take their photo here, and we got him to take ours too. Sister Owls!
A girl in her quinceanera gown was having her portrait made in one of the arcades, her dress as ornate as the architecture.
Today Willy’s statue resides in a corner of the quad. Who was Willy? A wealthy businessman in the late 1800s, William Marsh Rice planned to establish an institute “for the Advancement of Literature, Science and Art” in the city where he made his fortune. But in 1900, he was murdered by his butler — yes, the butler did it — and the money was nearly stolen through a forged will. The conspirators were soon found out, the money restored, and Rice opened its doors 12 years later.
The university’s Neo-Byzantine architecture, with its long brick arcades, is strikingly beautiful.
There are Space Age elements too, like this flying saucer of a bench wrapped around a tree.
Who can resist being the “I” in Rice? Not me.
A hoary live oak limb rests on a railing of the Chem Lec stairs.
At the George R. Brown Hall, a large arch frames a John Henry sculpture called Archer.
Looking the other direction, Archer echoes the color and geometry of the facade of Brockman Hall for Physics.
Rice’s crest rendered in tile
Brockman Hall floats above a rectangular pool filled with river rock. Chairs invite you to sit and enjoy the shade and the water. Shade is a theme of the architecture, as you might have noticed. In Texas, it has to be.
More arches, brick, and live oaks
At another building, green picnic tables zigzag along an arcade under moon-like globe lights.
Another arcade encloses Ray Courtyard, just outside the Ley Student Center
Here you’ll find the nondenominational Rice Chapel, a beautiful space with a curved wall of gold tile and stained glass windows.
Campuses make such pleasant walks, especially when the architecture is good. I highly recommend a walk around the Rice campus for anyone visiting Houston.
A quick note to say I’ll be speaking today at San Antonio Botanical Garden. If you’re in the area, come join me.
February 28, 1-3 pm – San Antonio Botanical Garden
Join me for a “Gardens of Texas” presentation and discover practical strategies and inspiration for creating gardens with the resilience to weather Texas’s extreme climate. I’ll have books available for sale and signing too. This event is freewith admission or Garden membership! Reserve your spot here.
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Digging Deeper
My new book, Gardens of Texas: Visions of Resilience from the Lone Star State, is here! Find it on Amazon, other online book sellers, and in stores everywhere. It’s for anyone who loves gardens or the natural beauty of Texas. More info here.
Learn about garden design and ecology at Garden Spark! I organize in-person talks by designers, landscape architects, authors, and gardeners a few times a year in Austin. Subscribe to Garden Spark by clicking here to email — subject line: SUBSCRIBE.
Convenient, precooked brown rice, canned beans, frozen corn and premade pico de gallo help this meal-prep breakfast come together in a flash, without loading on lots of sodium or fat. You can refrigerate for morning meals throughout the week or freeze for longer storage (see thawing/reheating instructions at the end of the recipe).
This filling breakfast is a good balance of macronutrients and provides enough protein and fiber to keep you full all morning. Plus, black beans provide you with prebiotics, which are high-fiber foods that feed the healthy bacteria in your gut (1).
Active time: 15 minutes Total time: 15 minutes
Breakfast Burrito Bowls
Ingredients
6 large eggs
1/2 tsp ground cumin
1/4 tsp kosher salt
1/8 tsp cayenne pepper
1 8.5-oz package precooked brown rice
1 cup (135g) canned reduced-sodium black beans, rinsed and drained
1 cup (124g) frozen corn kernels, thawed
1/2 cup (120g) pico de gallo
Hot sauce of your choosing, if desired
Directions
In a medium bowl, whisk together eggs, cumin, salt and pepper. Heat a medium nonstick skillet over medium heat. Coat pan with cooking spray. Add egg mixture to pan; cook until soft-scrambled, about 3 minutes, stirring constantly.
Meanwhile, warm rice according to package directions. In a small bowl, combine beans and corn. Divide rice evenly among 4 bowls or freezer-safe containers, about 1/3 cup per bowl. Arrange 1/3 cup scrambled eggs and 1/2 cup bean mixture in each bowl. Top with 2 tbsp pico de gallo and hot sauce, if desired.
Refrigerate up to 4 days; reheat in the microwave on high for 1 minute or until thoroughly warmed. Or freeze for up to two months; reheat in the microwave on high for 2 1/2–3 minutes or until thoroughly heated.
You can love turkey sausage without loving the sodium, additives and preservatives usually found in store-bought versions. How? Make your own sausage patties with this lower-sodium recipe! Pair each patty with a whole-grain English muffin and tomato slices for a complete breakfast. To save time in the morning, prep sausage patties and freeze until you’re ready to serve.
Active time: 8 minutes Total time: 30 minutes
Egg & Turkey Sausage Breakfast Sandwich
Ingredients
2 tsp olive oil
1 small onion, finely diced
1 garlic clove, minced
2 tsp fennel seed
1 lb (450g) 99% lean ground turkey
1/2 tsp salt, divided
1/2 tsp pepper, divided
1 tsp oregano
1 tbsp red wine vinegar
Cooking spray
6 eggs
6 whole-grain English muffins
3 small tomatoes, sliced
Directions
Heat a nonstick skillet over medium-low heat. Add olive oil, onion and garlic. Stir frequently until onion is soft and translucent, about 5 min. Add fennel seeds, and stir for another min. Allow mixture to cool and transfer to a mixing bowl.
Add ground turkey, ¼ tsp salt, ¼ tsp pepper, oregano and red wine vinegar to the onion mixture. Using a fork or fingers, mix the ingredients until well combined. Form the meat mixture into six patties.
Heat a nonstick skillet over medium-low heat, and spray the surface with cooking spray. Cook in batches of 2 or 3 patties for about 5 minutes on each side until meat forms a brown crust, or until the sausage reaches an internal temperature of 165°F. Transfer patties to a separate plate.
Crack the eggs into the same skillet, spacing at least 1 inch (2.54cm) apart, and cook over moderate heat until the whites begin to set, about 3 minutes. Gently flip each egg and cook until the whites are just set and the yolks are still runny, about 2 minutes. Transfer one egg to top each patty and season with salt and pepper. Do this in batches.
Toast English muffin, and assemble sandwich with the sausage patty, fried egg and sliced tomatoes.
Frozen pineapple is a great fruit for smoothies, making the mixture thick and delicious. Adding turmeric and black pepper makes it an anti-inflammatory superfood that helps to protect brain health. (1, 2) A pineapple turmeric smoothie bowl is a breakfast that seems like a bowl of ice cream, but it packs enough protein and fiber to keep you full for hours.
Try this smoothie bowl with collagen powder in place of the protein powder. Collagen has been shown to improve joint pain and joint function when taken along with exercise. (3)
These hearty pancakes combine oats and white whole-wheat flour for 100% whole-grain goodness. They cook up fluffy, yet somehow maintain a beguiling creamy texture inside. A little shredded apple goes into the batter for sweetness, but the majority of the apple is cooked down for the sweet, fruity topping.
We serve these pancakes with ¼ cup plain 0% Greek yogurt as additional topping to get this breakfast up to 19g of protein. Which should help keep you full for hours. These pancakes are sweet enough and shouldn’t need syrup if you want to start your day off with a balanced meal.
Active time: 33 minutes Total time: 33 minutes
Whole-Grain Cinnamon-Apple Pancakes
Ingredients
2 medium gala or Honeycrisp apples, peeled and cored
2 tbsp unsalted butter
2 tbsp maple syrup
1 1/4 tsp ground cinnamon, divided
3/4 cup (90g) white whole-wheat flour
2/3 cup (60g) quick-cooking oats
2 tsp baking powder
2 tsp sugar
1/4 tsp salt
1/4 tsp baking soda
2 cup (235g) plain 0% Greek yogurt, divided
1 tsp vanilla extract
1 large egg
Directions
Cut one apple in half; shred half of the apple and set aside. Dice remaining 1 1/2 apples. In a small saucepan over medium heat, melt butter. Stir in diced apple and 1/4 cup (59ml) water; cover and cook until the apple is tender, 10–12 minutes. Stir in maple syrup and 1/4 tsp cinnamon.
Meanwhile, in a large bowl, stir together flour, oats, baking powder, sugar, salt, baking soda and the remaining 1 tsp cinnamon. In a medium bowl, whisk together yogurt, remaining 1/2 cup (118ml) water, vanilla and egg. Add yogurt mixture and shredded apple to flour mixture; stir until just combined.
Heat a large non-stick griddle or non-stick skillet over medium heat. Spoon a scant 1/4 cup batter per pancake onto a hot griddle. Cook until tops are dotted with bubbles and edges look cooked, 3–4 minutes. Turn and cook 2–3 minutes on the other side, or until cooked through. Top pancakes with ¼ cup Greek yogurt and apple mixture.
Serves: 4 | Serving Size: 3 pancakes, topped with ¼ cup Greek yogurt and ¼ cup apple topping
Do a quick prep in the morning and come home to a ready-to-eat chicken tortilla soup. At only 348 calories with 39 grams of protein and 11 grams of fiber, this soup makes a healthy leftover lunch. Tip: Add a splash of hot sauce to dial up the flavor.
Active Time: 5 minutes Total Time: 8 hours + 5 minutes
Slow Cooker Chicken Tortilla Soup
Ingredients
1 lb boneless, skinless chicken breast
1/2 tsp salt
1/4 tsp black pepper
4 cups low-sodium chicken broth
1 15-oz. can black beans, rinsed and drained
1 15-oz. jar low-sodium salsa
1/2 avocado, diced, for garnish
12 tortilla chips, crumbled, for garnish
Directions
Season the chicken with salt and black pepper.
Place the chicken, broth, black beans and salsa in a slow cooker. Cook on low for 8 hours or high for 4 hours. Remove chicken and shred, then return to soup.
Spoon soup into bowls, top with avocado and tortilla chips and serve immediately.
Serves: 4 | Serving Size: 1/4 recipe, about 2 cups
Cranberry turkey roll-ups are as colorful as they are convenient. Just roll up lean sliced turkey breast with crisp veggies and cheese. The secret kick is in the sweet cranberry sauce, which you can buy at the store or make at home.
Active time: 5 minutes Total Time: 10 minutes
Cranberry Turkey Roll-Up
Ingredients
4 (10-inch) 100% whole-grain tortillas
1/2 cup canned whole-berry cranberry sauce
12 thin slices low sodium deli turkey breast
2 medium tomatoes, halved and sliced
12 small lettuce leaves
2 slices Swiss cheese, halved
Directions
Lay out 1 tortilla on a large plate, and microwave for 10–20 seconds. This will soften it, making it easier for you to roll.
Spread 2 tbsp cranberry sauce in the center of the tortilla wrap. Layer turkey slices, tomatoes, lettuce leaves and cheese on the wrap. Leave 1–2 inches on the sides of the tortilla.
To create your roll-up, fold in the sides of your tortilla, then tightly roll toward the top.
Top with deli sliced turkey, sliced tomatoes, lettuce leaves and cheese. Fold in the sides of the tortilla, then roll tightly toward the top. Repeat to create 3 more rolls. Wrap each roll in plastic wrap, and refrigerate for at least 20 minutes.
When you’re ready to serve, remove the plastic wrap and slice into 4–6 roll-ups.
