Pre and Post Workout Nutrition

Pre and Post Workout

If you want to get the most out of your workouts, you need to take pre and post exercise nutrition seriously.


  • Focus on eating a high-carb, low fat snack
  • Avoid fat because it stays in the stomach longer
  • Consume moderate protein – just enough to satisfy hunger
  • Drink lots of water
  • Wait 30 mins to workout (or more depending on what you eat)


  • Consume at least 10g of protein, but aim for more
  • Moderate carbohydrates
  • Avoid fat because it will slow down transit through the stomach and may slow digestion/absorption of carbs and protein
  • Consume your post workout snack as soon as possible after working out

All forms of exercise use carbohydrates for energy so you need to maintain an adequate amount of carbohydrate stores. Research shows that fatigue during exercise can be related to low levels of water and stored carbohydrates. The carbs should come from complex carbs. Examples of complex carbs are sweet potatoes, beans, whole grains, fruits, and vegetables.

There is said to be a “window of opportunity” that lasts up to 1 hour after a workout. Consuming protein immediately after a workout is said to increase muscle strength and size significantly. Post exercise your muscle are primed to rebuild and recover. That means taking your post workout snack/meal very seriously if you want results! Building lean muscles increases your metabolism and burns more calories throughout the day.  Also post workout you should consume a little bit of carbohydrates.

Be conscious to consume a fat-free snack post workout. Since fat slows down transit through the stomach, eating fat during the post-workout period may slow the digestion and absorption of carbohydrates and proteins.