Eat before your workout. Don’t eat before your workout. Load up on carbs. Cut the carbs.
With so much conflicting advice, it’s no wonder fueling your body around exercise can feel confusing. The truth is, nutrition timing and composition don’t have to be complicated — and they certainly aren’t one-size-fits-all.
While individual needs vary based on goals, workout intensity, and overall health, understanding a few foundational principles of exercise nutrition can help you feel stronger, recover faster, and get more out of every workout.
When you fuel strategically — before and after movement — you support energy levels, muscle repair, and long-term performance.
Before you workout…
The body stores carbohydrates as glycogen — a readily available, short-term energy source. During exercise, your body primarily uses this stored glycogen for fuel. As those stores begin to decline, your body gradually increases its reliance on fat for energy. The balance between carbohydrate and fat use depends on factors such as workout intensity, duration, and your overall nutrition habits.
If you practice overnight or intermittent fasting and feel good training in a fasted state, morning workouts before eating may increase fat oxidation during that session. However, total daily calorie balance and consistency matter more for long-term weight loss than whether you exercise before or after breakfast. The most important factor is choosing an approach you can sustain.
If intermittent fasting isn’t your preference, fueling beforehand can help improve performance and energy levels. A balanced pre-workout meal that includes fiber, protein, and complex carbohydrates — such as whole grains, fruits, vegetables, or beans — can provide steady energy without feeling heavy.
For example, a bowl of oatmeal topped with berries is a nutrient-dense option. Oats provide complex carbohydrates, fiber, and small amounts of protein and minerals, offering sustained energy for your workout. Adding a banana can supply easily digestible carbohydrates and potassium, which supports muscle function and fluid balance.
Whether you train fasted or fueled, the goal is the same: support your energy, preserve muscle, and choose a strategy that aligns with your body and lifestyle.
After you workout…
Feeling hungry after burning all those calories? That’s completely normal — and it’s a great opportunity to refuel wisely.
After a workout, your body benefits from a combination of carbohydrates and protein. Carbohydrates help replenish glycogen stores that were used for energy, while protein supports muscle repair and recovery. Yogurt is a perfect example. It naturally provides protein for muscle repair along with carbohydrates to restore energy. Add a sprinkle of cinnamon and a handful of blueberries, and you’ve created a nutrient-dense recovery snack rich in antioxidants and flavor.
Looking for more protein? Greek yogurt is an excellent option, as it typically contains nearly twice the protein of regular yogurt, helping support satiety and muscle recovery even further.
Dried fruits and nuts have been recognized for being a top food right after a workout and are often close Helping to increase your energy stores after an exhausting workout, they are quick to eat and easy to keep in your workout bag. Whatever you choose, keep it simple: refuel, rehydrate, and give your body what it needs to rebuild stronger than before..
Eat your sweet potatoes! Another powerful food, sweet potatoes have many of the vitamins and minerals that are needed for muscle function and performance. And no, white potatoes do not provide the same benefit. A good source of carbohydrates, sweet potatoes also contain beta-carotene and antioxidants that help protect your body against the free radical damage produced during a workout. Also containing Vitamin D and potassium, sweet potatoes help to boost energy and relieve muscle cramps and other injuries resulting from your workout.
Another great choice are kiwis. Full of antioxidants, Vitamin C, potassium, and fiber, kiwis are a great way to relieve muscle soreness after a workout. In fact, kiwis have more minerals and vitamins per grams than any other fruit.
Didn’t eat a banana with your breakfast? No problem! Bananas are good as both a pre-workout or post-workout food. Helping to reduce inflammation and replenish energy stores, bananas can help to promote a quicker recovery.
What to do when your body says ‘ouch’…
Just the other day, I finished a great workout and felt strong the rest of the afternoon. The next morning? A different story. I laughed at myself as I slowly navigated the stairs, feeling that familiar stiffness settle into my legs for the next couple of days.
That lingering soreness is known as delayed onset muscle soreness (DOMS). It’s believed to result from microscopic muscle fiber damage and the temporary inflammation that follows a challenging or unfamiliar workout. As noted by Michael Greger in How Not to Die, this post-exercise inflammation can temporarily affect athletic performance while the body repairs and rebuilds.
The good news is that certain foods may help support recovery. Berries are rich in anti-inflammatory phytonutrients and antioxidants that help combat oxidative stress caused by intense exercise. Pairing them with citrus fruits provides bioflavonoids and vitamin C, nutrients that support circulation and tissue repair. Together, these whole foods may help ease soreness and support overall recovery.
Of course, muscle soreness is different from injury. Sharp, persistent, or worsening pain may signal something more serious. If you suspect an injury, it’s important to consult a healthcare professional promptly.
Recovery is part of the process — fuel wisely, rest intentionally, and let your body rebuild stronger.
The powerhouse behind your success…
Protein is responsible for building and repairing muscle. It is important to ensure that you eat enough protein throughout your day. On average, adults need 0.36 grams of protein for each pound of body weight. So, a 200-pound adult needs 72 grams of protein per day and 150-pound adult needs 54 grams per day. Tracking your protein for a few days is a great way to check in and ensure that you are getting enough. You may be surprised!
If you eat meat, try swapping in protein-rich vegetables a few times a week. A great one to incorporate are black beans. A cup of black beans contain 24% of the daily value in protein along with 39% of the daily amount of fiber (based on a 150-lb person), something that many Americans are deficient in. Other protein-rich plant based foods include sunflower, pumpkin and hemp seeds along with quinoa, chickpeas, tofu, and edamame.
Most importantly, do what feels right to you! There is no one-size fits all to eating patterns and exercise. The above tips are a great place to start, but most important is that you listen to your body and find a pattern that works for you while helping you to achieve your fitness goals. Also, your nutrition needs may change if you alter your intensity, so continue to pay attention to your body and what it is telling you!
~ Your Happy Healthy Life
*The above applies to the average workout. If you are working out at an intense level, your needs will likely differ than those mentioned above.