Eating and exercise go together. When and what you eat can be important to how you feel when you exercise. And it's important to think about what you eat when you exercise, whether you're doing a casual workout or training for a competition.

Think about trying these eating and exercise tips. If you exercise in the morning, get up early enough to finish breakfast at least one hour before your workout.

Be well fueled going into a workout. Studies suggest that eating or drinking carbohydrates before exercise can help you do better during your workout.

And the carbohydrates may allow you to work out for a longer time or at a higher intensity. If you don't eat, you might feel slow-moving or lightheaded when you exercise. If you plan to exercise within an hour after breakfast, eat a light meal. Or have a sports drink. Focus on carbohydrates for the most energy.

And remember, if you usually have coffee in the morning, it's probably OK to have a cup before your workout. Also know that anytime you try a food or drink for the first time before a workout, you risk an upset stomach.

Be careful not to overdo it when it comes to how much you eat before exercise. General guidelines suggest:. Eating too much before you exercise can leave you feeling slow-moving. Eating too little might not give you the energy you need to keep feeling strong during your workout. Most people can eat small snacks right before and during exercise.

The key is how you feel. Do what works best for you. Snacks eaten soon before exercise probably won't give you added energy if your workout lasts less than 60 minutes. But they may keep you from feeling hungry. If your workout is longer than 60 minutes, it may help to have a carbohydrate-rich food or drink during the workout.

Good snack choices include:. Eat a meal that has both carbohydrates and protein in it within two hours of your workout if possible. Eating after you work out can help muscles recover and replace their glycogen stores.

Think about having a snack if your meal is more than two hours away. Good post-workout food choices include:. Drinking fluids such as water before, during and after your workout can help prevent dehydration.

Don't forget to drink fluids. You need to have enough fluids before, during and after exercise to help prevent dehydration. Water is generally the best way to replace lost fluids. But if you're exercising for more than 60 minutes, try a sports drink.

Sports drinks can help keep your body's electrolyte balance. And they can give you a bit more energy because they have carbohydrates in them. Remember that the length and intensity of your activity can help you decide how often and what you should eat and drink.

For example, you'll need more energy from food to run a marathon than to run or walk a few miles. And try not to add any new products in your diet before a sports event that lasts a long time. It's best to have tried the products before the event to see how your system handles the food.

When it comes to eating and exercise, everyone is different. So notice how you feel during your workout and how your overall performance is affected by what you eat. Not everyone needs to eat right after getting active, but depending on the duration and intensity of your sweat session, good post-workout nutrition can make all the difference in supporting recovery and helping you reach your fitness goals faster.

But what exactly should you eat after working out, and when should you chow down? Below, learn what happens to your body during a workout and how eating the right foods afterward can help support muscle gains, curb inflammation, influence endurance during your next workout, and more.

Eating after a workout could be the missing link to maximizing your training. In order to power through that run, cycling session, or HIIT workout, your muscles must generate energy in the form of adenosine triphosphate ATP —and to generate ATP, your muscle cells need a source of fuel.

In the early stages of exercise, muscles suck up the glucose circulating in your bloodstream from any recent carbs you ate, then convert this glucose into ATP. This is actually why a brisk, post-dinner walk is a great strategy for curbing blood sugar spikes.

As exercise continues or becomes more intense, this circulating blood glucose is insufficient for powering physical activity. As a result, your body taps into its fuel stores: glycogen the stored form of glucose in the liver and muscles and fat.

However, depending on the intensity or length of your workout, you will deplete varying amounts of glycogen. For example, a minute run will deplete significantly more glycogen than a minute walk.

You might also burn through glycogen stores more quickly if you work out in a fasted state. Here are a few benefits that can come from a post-workout meal or snack:. Research suggests that the depletion of muscle glycogen during an initial bout of prolonged exercise is one of the key reasons people experience muscle fatigue—and so, replenishing this glycogen with proper post-workout carb intake can help restore muscle function and endurance capacity for your next sweat session.

Then, during the post-exercise recovery period, your body repairs this damage with a process called muscle protein synthesis MPS. During MPS, amino acids are incorporated into skeletal muscle proteins, which builds and strengthens your muscles.

Getting adequate rest and eating enough protein are both key for this process. Your body can experience varying degrees of inflammation after a workout. Keep in mind, not all inflammation is bad.

In fact, the short-term inflammation triggered by a bout of exercise is important for kickstarting muscular repair processes and promoting long-term beneficial adaptations to training—and over time, regular physical activity has an anti-inflammatory effect.

However, some research says that certain types of physical activity may be more likely to ramp up inflammation than others—particularly intense, long-lasting exercise without enough rest. Curbing unhealthy exercise-induced inflammation mostly comes down to knowing your limits and allowing time for appropriate rest, but your diet can help, too.

The length, intensity, and type of workout will dictate whether you should quickly refuel and how much. This is particularly true for people wanting to add muscle mass and for busy, active individuals who tend to have a harder time meeting their overall calorie needs for the day, she adds.

So what, exactly, should you eat after a workout? Aim to eat a balanced meal or snack containing a combo of complex carbs, protein, and healthy fats.

Many studies have tested various carb-to-protein ratios after workouts, but instead of stressing over proportions, simply aim for a mix of these macros, then tune into how your body feels and performs during future workouts. Below, learn a bit more about the importance of carbs, proteins, and fats for post-workout recovery—and keep reading for specific meal and snack ideas.

Generally, your best bet is going to be minimally processed, complex carbohydrates , which are digested slower; less likely to spike blood sugar; and contain more vitamins, minerals, and fiber than refined carbohydrates and added sugars. Good post-workout carbohydrate sources include:. Various types of fruit such as bananas, mango, or apples.

Whole wheat or whole grain varieties of bread, sandwich wraps, English muffins, pastas, and pretzels. Protein-rich foods supply the body with amino acids, which enhance muscle repair and growth, particularly when you eat them after exercising. While the amount of protein you need depends on your individual needs, the National Library of Medicine recommends that healthy adults intake protein for percent of their total daily calories.

That means a person on a 2, calorie diet would eat about grams of protein per day. Good post-workout protein sources include:. High-quality protein powder look for ones with few ingredients and no added sugars, fillers, artificial sweeteners, or preservatives, per the Cleveland Clinic.

Nuts and nut butter. Fat may not be as important in the post-workout period as carbs and protein, but this macronutrient can help you feel full, support stable energy levels , enhance absorption of fat-soluble vitamins, and maintain cell membrane integrity—all of which are important for recovery, McDaniel notes.

Omega-3 fats can also help curb inflammation, especially when consumed regularly. Some preliminary research even suggests that omega-3 intake may help improve post-workout recovery. Per one whole-wheat English muffin with 2 T peanut butter and 1 T jam: calories, The best part? No prep required.

Either eat them alone or pair with a handful of dried fruit for a touch of sweetness and carbs. But be sure to drink enough liquid so the fruit can expand.

Per 1 ounce serving: calories, If you're more of a meal person than a snacker, half a sweet potato with your favorite fixings is the perfect way to refuel post-workout, says Harbstreet. Want more protein? Opt to top your potato with an egg.

Craving a bit more fat? Try avocado or some almond butter. Need more carbs? Add a side of black beans and salsa. Per half a large sweet potato: 81 calories, 0. This classic is a powerhouse for refueling after your workout. Depending on the duration of your workout, hunger, and time of day, Antonucci suggests adding a side of fruit or veggies and hummus or yogurt.

Per 2 slices toast with 2 T peanut butter and 1 small banana: calories,

Or try a different canned fish. Opt for whole grain crackers for even more nutritional value. Greek yogurt is packed with protein, which helps the body recover, repair, and rebuild, says Boateng.

Berries naturally sweeten the yogurt and add just enough carbohydrates to the mix. A blend of frozen strawberries, blueberries , banana, cinnamon, and yogurt offer similar benefits to berries and yogurt with the added boost of potassium from the bananas. Potassium gets lost when we sweat and needs replacing, Boateng says.

In addition, they are packed with essential nutrients such as fiber, B vitamins, and minerals that assist in recovery. This nutritious snack offers lean protein the turkey , more protein from the cheese, and nutrient-dense carbs, says Boateng.

A protein bar can be great for refueling, but aim for one with at least 10 to 12 g of protein, Boateng says. And do check the sugar count; look for bars with 4 g or less of added sugars, according to Cleveland Clinic.

Top with a nut or seed butter, like peanut butter, almond butter, tahini, or sunflower seed butter. Natural sugar preserves easily convert to glucose, which often needs to be topped off after working out to avoid the feeling of having run out of fuel.

Do think beyond carrot sticks. Try cucumber slices, jicama sticks, or sugar snap peas. You might also burn through glycogen stores more quickly if you work out in a fasted state. Here are a few benefits that can come from a post-workout meal or snack:. Research suggests that the depletion of muscle glycogen during an initial bout of prolonged exercise is one of the key reasons people experience muscle fatigue—and so, replenishing this glycogen with proper post-workout carb intake can help restore muscle function and endurance capacity for your next sweat session.

Then, during the post-exercise recovery period, your body repairs this damage with a process called muscle protein synthesis MPS.

During MPS, amino acids are incorporated into skeletal muscle proteins, which builds and strengthens your muscles. Getting adequate rest and eating enough protein are both key for this process. Your body can experience varying degrees of inflammation after a workout.

Keep in mind, not all inflammation is bad. In fact, the short-term inflammation triggered by a bout of exercise is important for kickstarting muscular repair processes and promoting long-term beneficial adaptations to training—and over time, regular physical activity has an anti-inflammatory effect.

However, some research says that certain types of physical activity may be more likely to ramp up inflammation than others—particularly intense, long-lasting exercise without enough rest.

Curbing unhealthy exercise-induced inflammation mostly comes down to knowing your limits and allowing time for appropriate rest, but your diet can help, too. The length, intensity, and type of workout will dictate whether you should quickly refuel and how much.

This is particularly true for people wanting to add muscle mass and for busy, active individuals who tend to have a harder time meeting their overall calorie needs for the day, she adds.

So what, exactly, should you eat after a workout? Aim to eat a balanced meal or snack containing a combo of complex carbs, protein, and healthy fats. Many studies have tested various carb-to-protein ratios after workouts, but instead of stressing over proportions, simply aim for a mix of these macros, then tune into how your body feels and performs during future workouts.

Below, learn a bit more about the importance of carbs, proteins, and fats for post-workout recovery—and keep reading for specific meal and snack ideas. Generally, your best bet is going to be minimally processed, complex carbohydrates , which are digested slower; less likely to spike blood sugar; and contain more vitamins, minerals, and fiber than refined carbohydrates and added sugars.

Good post-workout carbohydrate sources include:. Various types of fruit such as bananas, mango, or apples. Whole wheat or whole grain varieties of bread, sandwich wraps, English muffins, pastas, and pretzels. Protein-rich foods supply the body with amino acids, which enhance muscle repair and growth, particularly when you eat them after exercising.

While the amount of protein you need depends on your individual needs, the National Library of Medicine recommends that healthy adults intake protein for percent of their total daily calories. That means a person on a 2, calorie diet would eat about grams of protein per day.

Good post-workout protein sources include:. High-quality protein powder look for ones with few ingredients and no added sugars, fillers, artificial sweeteners, or preservatives, per the Cleveland Clinic.

Nuts and nut butter. Fat may not be as important in the post-workout period as carbs and protein, but this macronutrient can help you feel full, support stable energy levels , enhance absorption of fat-soluble vitamins, and maintain cell membrane integrity—all of which are important for recovery, McDaniel notes.

Omega-3 fats can also help curb inflammation, especially when consumed regularly. Some preliminary research even suggests that omega-3 intake may help improve post-workout recovery. Just keep in mind that you may not need to add a separate source of fat to your post-workout meal or snack, since some protein-rich foods contain fat already.

Good post-workout fat sources include:. Nuts and nut butters. Extra virgin olive oil. For an added bonus after particularly strenuous workouts, you can also consider incorporating specific anti-inflammatory foods, such as tart cherries , wild blueberries , and turmeric , suggests registered dietitian Jessica Cording, MS, RD, CDN.

For example, muscle cells have increased sensitivity to insulin for a period of time after you work out. This allows your muscles to more rapidly absorb glucose when you consume carbohydrates, supporting more rapid glycogen resynthesis. Muscles can also take up amino acids more efficiently during this post-exercise window, and consuming protein shortly after a workout has been shown to enhance muscle protein synthesis aka strengthen and build your muscles.

Having a balanced meal or snack within a few hours, or whenever you get hungry, is perfectly fine. Ready to fuel up, but not sure what to eat after a workout? The following snacks contain a combination of carbohydrates, proteins, and healthy fats to support workout recovery and overall health.

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Greatist only shows you brands and products that we stand behind. For some, breakfast is the most important meal of the day.

But for others who manage to squeeze some gym time into their everyday routine, a pre-workout snack may be even more important. Sorry, cereal mascots. Ideally, your pre-workout snack will have a nice balance of carbs, fat, and protein. Smartly timed snacks can give the body the fuel it needs to build muscle, burn fat , and recover as best it can.

Here are some general timing tips:. No worries. Here are three light but v. It also contains half a cup of whole-grain cereal per serving for an extra little carb boost. The classic apple-and-peanut-butter combo gets an upgrade with raisins and chia seeds.

Try stashing some to-go packs of peanut or almond butter in your gym bag so you can chow down on your way to indoor cycling class.

If you have time on your hands, mix up these DIY energy bars and stash the extras for later. Short on time? Stock up on some store-bought bars with high quality ingredients and a or carb-to-protein ratio as in, look for 10 to 20 grams of carbs and 10 grams of protein , Seebohar says.

One of our favorites is RXBAR , which lists ingredients right on the front of the wrapper. Going for gains? These snacks deliver a quick dose of protein for optimal muscle growth. Omelets are one of our favorite any-time-of-day meals. This baked style makes it easy to portion out snack sizes, or you can make them in a muffin pan.

It also contains 21 grams of protein in a serving, making it perfect muscle fuel. We love smoothies , but first — coffee.

This recipe combines both. And with a scoop or 2 of your fave protein powder , it will flood your body with what it needs to make new muscle. These carb-rich snacks provide easy-to-digest carbs for energy , but are still balanced.

Avocado toast never fails. When you have a heartier appetite, try this pre-workout version and add a hard-boiled or fried egg on top for added protein.

The recipe serves two, but we suggest dividing it into three portions and refrigerating the extras for smaller snack-size servings. Here are a few. Additionally, this balanced snack clocks in at just under calories. Whip up this chicken salad for a snack, stuff it in half a pita pocket, and then use the remainder for lunch or dinner.

To keep the calories under , wrap up your pre-workout serving in a large lettuce leaf instead of pita. These keto snacks are the bomb — the fat bomb , that is.

They are high in fat with very minimal carbs. Avocados are good. Avocados stuffed with the makings of a BLT are even better — and utilize some of the most drool-worthy keto-friendly ingredients. Use full fat Greek yogurt in place of mayo if you want a little extra protein boost.

A wrap may sound like a meal, but this mini version is the perfect size for a pre-workout bite. Swap out sugar-packed juice for the real deal in this whole-orange smoothie.

Confused about what kind of protein powder to use? Seebohar likes Thorne Research or NOW Foods protein powders. Wanna lower the calories even more? Use half a banana rather than a whole. Hummus and carrots is a classic snack that works perfectly fine before a workout.

This blogger makes a homemade version of the Mediterranean dip with a cauliflower base making it lower in calories than the regular chickpea -based stuff , but feel free to grab prepackaged hummus and baby carrots at the store. PB and banana is the perfect on-the-go snack. For a longer workout, spread both on one slice of whole-wheat toast and add a sprinkle of chia seeds for a pop of extra nutrition and crunch.

Seem like too much effort? There are near-endless amounts of supplements that are marketed for pre-workout use.