Fuel Before, Recover After: Pre- and Post-Workout Nutrition
My Story: From Swedish Fish to Fueling Right
I’ve been playing sports since I was about 5 years old, but honestly, I can’t remember fueling before games or pre-season agility sessions until well into high school. If anything, my “pre-workout” was a handful of Swedish Fish or Skittles—because I swore they gave me home-run powers.
Between my freshman and sophomore year, I lost about 40 pounds. I felt like I was finally “one of the cool girls” getting noticed. What I didn’t realize was that I’d fallen into disordered eating. Thankfully, my parents noticed and sent me to a dietitian. She told me I needed to eat before sports—maybe some yogurt and clementines. Soon, my dad was stuffing a Pure Protein bar into my bag every morning before school. At the time, I just thought, ugh, they’re making me eat… I’m not going to burn as much fat!
It wasn’t until years later, during intense CrossFit training (still on an empty stomach), that I realized how exhausted I was and how little progress I was making. So, I gave in to the classic banana. A few bananas later, some great coaches, and a lot of self-education later—I finally understood: eating before and after my workouts wasn’t ruining my progress… it was fueling it.
Why Pre-Workout Nutrition Matters
So, what’s the big deal with eating before a workout? Why not just push through on an empty stomach?
When we exercise—especially during high-intensity or endurance training—our bodies primarily use carbohydrates for energy. Carbs get broken down into glucose, which your muscles use as fuel. If you start a workout without enough stored glucose, your body can:
Run out of energy faster, leading to early fatigue.
Break down muscle tissue for fuel instead of building it.
Cause blood sugar drops, leaving you dizzy or sluggish.
A little protein before training also helps. It provides amino acids—the building blocks your body uses to repair and grow muscle. Without it, you’re more likely to experience muscle breakdown, especially during longer or harder workouts.
Hydration matters too. Without enough fluids, your body struggles to regulate temperature, you’re more prone to cramps, and your endurance suffers.
Bottom line: Pre-workout nutrition gives your body what it needs to perform at its best—energy, focus, and protection against muscle loss.
When & What to Eat Before a Workout
Your timing and food choice matter because eating too close to your workout can cause stomach discomfort.
If you have 2–3 hours before your workout:
Eat a small, balanced meal with carbs, protein, and a little fat.
Carbs top off your energy stores, protein helps protect and repair muscle, and healthy fats give sustained energy.
Examples: Brown rice with chicken and veggies, oatmeal with berries and Greek yogurt, or quinoa with eggs and avocado.
If you have 30–60 minutes before your workout:
Go for quick-digesting carbs with a little protein. These break down faster, so you have energy without feeling heavy.
Examples: Banana, toast with peanut butter, rice cakes with honey, or a small piece of fruit with Greek yogurt. (Heck, even a fun small treat like a Rice Krispies treat will do!)
💡 Tip: Keep fiber and fat low if you’re eating right before training—they take longer to digest and can slow you down.
Post-Workout Nutrition: Refuel & Repair
There’s this old myth that you have to slam a protein shake the second you finish your last rep—or you’ll “miss the window.” The truth? It’s your overall daily protein intake that really counts.
Eating protein within 30–60 minutes post-workout can maximize muscle building (protein synthesis), but waiting an hour or two won’t kill you or stop your gains. So, no need to rush—just make sure you get enough protein throughout the day
Here’s why post-workout fueling matters:
Replenishes glycogen stores: During training, your muscles use stored carbs for energy. Refilling them helps you recover faster and be ready for your next workout.
Supports muscle repair: Training creates small tears in your muscle fibers (this is how you get stronger). Protein—especially those rich in leucine—kickstarts repair and growth.
Reduces soreness: Proper nutrition speeds recovery and can help prevent extreme soreness.
Restores hormonal balance: Exercise raises stress hormones like cortisol. Eating after training helps bring them back down, aiding recovery.
Post-workout snack and meal ideas (aim for 20-40g of protein, the higher the better):
Protein shake with fruit
Chicken, sweet potato, and green beans
Greek yogurt with berries and granola
Turkey sandwich on whole grain bread
💡 Bonus: Include antioxidant-rich foods (berries, leafy greens, colorful veggies) to help reduce inflammation and support recovery. And always rehydrate to replace fluids lost during sweat.
The Takeaway: Food is Fuel, Not the Enemy
For years, I believed eating before or after a workout would ruin my progress. Now I know the truth—fueling your body improves your performance, recovery, and results.
Since changing my habits, I’ve noticed:
More energy and mental focus during workouts
Faster recovery and less soreness
Better strength and muscle gains
Improved body composition
Stronger immune system and fewer injuries
And just so you know—fueling before and after your workouts does not stop you from burning fat. In fact, eating the right foods helps your body train harder and recover better, which means you can burn more fat over time. Skipping meals won’t speed up fat loss—it often backfires by slowing your metabolism and making you more tired. So, fuel smart, train hard, and watch your results grow.
So, don’t fear that banana, rice cake, or protein shake. Your body deserves the fuel to perform its best. Food isn’t holding you back—it’s helping you level up.
And trust me… it feels a lot better than running on Swedish Fish and wishful thinking.
-Coach Lauren