What to Eat Before, During, and After a Workout

Thomas and Hilary after a 5+ mile swim

I’m always thinking about what will make my performance better and what I need to eat before I go out for a swim, bike, or run workout. Although I may not feel hungry, I force myself to eat something.

Here are some tips on what to eat. Many of these suggestions I got from online sources, Road Runners Club of America, or what I’ve been doing before, during, and after a workout.

Before Exercise

  • Granola bar and banana
  • English muffin with peanut butter or almond butter
  • Peanut butter and jelly sandwich
  • Protein shake (lately, I’ve been drinking the Atkins protein shake that’s only 160 calories. It tastes good and definitely fills me up!)
  • Protein bar
  • Banana with protein powder

During Exercise

Make sure to stay hydrated. To be honest, I always forget this, and then there’s an issue. So for under an hour of workout, I use one of the following:

(Go to my discounts page at the top of this blog and snag yourself a discount code for any of the three above-mentioned brands.)

For workouts for more than an hour, I usually use the endurance formula for InfinitNutrition because I can dump the gels and chews and just drink to get calories.

You can also bring a banana, pretzels, or a peanut butter and jelly sandwich.

Try to drink every 15 minutes approximately 4 oz of hydration. If you are opting for gels, have a gel every 45 minutes.

After Exercise

After you workout, it’s important to eat something. Again, this is something I know but rarely do. Your muscles will recover more efficiently after a workout.

Try to eat a snack or meal with carbs and protein within 30 minutes after you complete the workout and then again within 2 hours after your workout. Also, try to drink 24 oz of water or sports drink for every pound of body weight lost. (An easy way to determine this is to jump on a scale before you go out. Then when you get back, weigh yourself again.)

Do you have any tips on what to eat before, during, and after a workout? Share with me in the comment section below!