How do you fuel your workout?

A quick search for what to eat before and after a workout can lead to a dizzying amount of information. To help sort through the clutter, our Registered Dietitian shares her favorite pre- and post-workout meals.

Hydrate

Hydration goals can be met in a number of different ways. You can meet your water goals by simply including water with whatever you eat before and after. You can also hydrate with water-heavy fruits and vegetables, like watermelon, peaches, or cucumbers. Others include beverages like juice or milk (dairy and non-dairy) as part of a smoothie, bowl of cereal or just on its own. All are perfectly acceptable ways to meet your hydration goals, just be sure to hydrate before, after and during exercise.

Pre-Workout

The common goal of pre-workout snacks is quick, easy energy to fuel exercise. Yes, just about all of us are eating bananas before a workout. Other fruits and easy to digest carbs are also favorites including granola bars, cereal and toast. Pre-workout meals are best eaten at least an hour before exercise. Those who work out early often just get a quick cup of coffee before exercise. Unless your workout will be long and intense, it may not always be necessary to include something to eat before you start.

Post-Workout

While pre-workout is focused on energy, post-workout is focused on muscle recovery. Focus on carbohydrates to replenish energy stores and protein and other nutrients to support muscle repair. Try shooting for a 3:1 ratio of carbs to protein to replenish glycogen and repair muscle. Here are some go-to carb/protein combos for after workouts:

Toast topped with:

• peanut butter, honey, and sliced banana
• an egg and 1/4 of an avocado
• kimchi and a fried egg
• hummus

Smoothies:

• fruit, coconut water and oat milk
• unsweetened almond milk, greens (carrot tops, beet greens, turnip greens, spinach, arugula, kale), fresh or frozen fruit or veggies, freshly grated ginger
• vanilla protein powder, a couple tablespoons of PB Fit powder, unsweetened almond milk and some ice cubes
• almond milk, whey protein powder, frozen strawberries

Yogurt:

• Greek yogurt and dried fruit
• plain yogurt with honey, fruit and granola
• yogurt with nuts or seeds

Try timing your regular mealtimes for your post-workout energy needs, whether that’s in the morning right before breakfast or before having dinner. Make sure your recovery meal or snack includes a healthy source of protein to repair muscle, such as fish or tofu, and carbohydrates, like whole grains or potatoes, to replenish energy needs.

When looking for quick and easy recovery options, look to yogurt cups, nut butter bars, granola bars or cheese and fruit. Chocolate milk is also great recovery drink for intense exercisers that aren’t hungry after they work out.