Sometimes, figuring out what your body needs pre- or post-sweat session is as challenging as finishing 50 burpees. (Okay, maybe not that hard!)
It’s especially tricky because while there’s a basic formula—before a workout you need water and easily digested carbs; after you need water plus protein and carbs—everyone is different. Some people feel nauseous if they eat so much as a banana before a long run, for example, while others need to feel totally full before hitting the pavement.
We’ve got our own ideas for easy, effective pre- and post-workout foods you can experiment with. Another place to work? We ask all kinds of experts about how they eat on a regular basis, and who better to share the secrets of fitness fare than top trainers, themselves?
Here’s what 9 of our favorite fitness experts eat before and after their workouts. Follow their lead to figure out what works for you.
(Featured Photo: Shutterstock)
What Fitness Experts Eat Before and After Workouts
Anna Kaiser
“I try not to eat anything less than an hour before a workout, and if I do, it’ll be something that is easily digestible like a green juice, a pureed soup, a shake, or just protein by itself without any carbs added to it, like a piece of chicken. After, I definitely have a protein source, whether it’s a salad with fresh chicken, sashimi, lentil mushroom soup, a shake, or beef jerky with an apple.”
Leanne Shear
“Almonds before and a hearty meal after.”
Mantas Zvinas
“Before a workout, I have granola or avocado. After a workout, it is usually more substantial like tacos.”
Holly Rilinger
“Before, it depends on the time of day and how much time I have before the workout. I like fruit in the morning before my workouts. Midday, I can eat protein, like slices of chicken or eggs. Post workout: I love a good smoothie with protein and greens. My favorite proteins right now are pea and collagen.”
Brett Hoebel
“I prefer training on an empty stomach, so I don’t each much prior. I’ll always have a non-caffeinated electrolyte drink before and during training. Immediately post-workout I always have a shake with plant-based protein powder and recovery proteins including Branched Chain Amino Acids and L-Glutamine (amino acid).”
Harley Pasternak
“Siggi’s yogurt.”
Bethany Lyons
“Usually nothing right before, maybe a handful of nuts if I need energy. If I practice yoga in the morning I always do this on an empty stomach. After: water, water and more water and then a green smoothie is my preference.”
Holly Perkins
“I eat my protein breakfast cake before every workout! It’s just amazing because it fuels me perfectly, tastes amazing, and is so easy to digest. I don’t ever have to worry about an upset stomach or bloating during my workout. I also feel so fueled and strong.”
Sarah Levey
“Depends on the time of day. I’m not big on shakes or anything like that. I will eat if I’m hungry.”