What to Eat Before and After a Workout (Without Overthinking It)
No need to carb-load like a marathoner—here’s how to fuel your workouts with simple, real food.
Yogurt bowl with strawberries, banana, and granola.
If you’ve ever Googled “should I eat before or after I work out?” and immediately closed your laptop in frustration, you’re not alone. Between macros, timing, supplements, and "don’t eat bananas!!" TikTok takes, it’s easy to get overwhelmed.
We like to keep things simple. You don’t need a perfect meal plan—you need energy, recovery, and a little strategy.
🥪 Before your workout: Think “easy energy”
The goal before your workout is to fuel up without feeling weighed down. Your body wants something easy to digest that gives you quick energy.
Here’s the rule of thumb:
If it’s 1–2 hours before → Eat a light meal (carbs + protein)
If it’s 15–30 min before → Grab a small snack
What Should You Eat?
Think: carbs + protein, light on fat and fiber. Cleveland Clinic breaks this down well:
Carbs = energy
Protein = muscle repair
Fat = longer digestion
Easy ideas that work:
Half a turkey sandwich
Banana + peanut butter
Greek yogurt with honey
A slice of toast with egg
Skip this:
Anything super greasy, fibrous, or spicy. No one wants burpees and heartburn.
🥗 After your workout: Refuel + Rebuild
Post-workout, your muscles are like, “Hey! Help us recover!” This is where protein + carbs matter most.
Aim to eat within an hour or so of training (sooner is great, but not critical). The goal? Rebuild muscle and replenish energy.
Simple meals/snacks:
Eggs + rice
Protein smoothie with banana
Chicken + roasted potatoes
Cottage cheese + fruit
Tofu stir-fry + rice
Harvard Health confirms this post-workout window is especially important for strength training.
☕ Bonus: What about coffee?
Totally fine pre-workout—just pair it with some food so you’re not running on caffeine alone.
The Bottom Line:
You don’t need to meal prep like a bodybuilder to see results. Focus on consistency, balance, and listening to your body—and if you ever want to troubleshoot your routine, book a free consultation with the coaches at Skybound.
