What to Eat Before and After a Workout

Whether you're hitting a workout plateau, new to the gym, or ready to take your fitness to new levels, nutrition is everything. Eating the right foods before and after a workout can dramatically impact your progress, motivation, and overall health. Not sure where to start on your diet journey? Learn what to eat before and after your workout to maximize your results.

How to Fuel Up Before a Workout

Pre-gaming your workout with the right nutrition can make or break your time in the gym. Here's a round-up of what foods to focus on to amplify your results. 

Eat the Right Carbohydrates

Carbohydrates sometimes get a bad rap but are a primary fuel source during exercise, especially during high-intensity or prolonged activities. When you consume carbs before working out, you'll see improved performance and delay symptoms of fatigue. Choose options, including:

• Whole grains: Get long-lasting energy with brown rice, oatmeal, or whole-grain bread.
• Fruits: Reach for easily digestible fruits, including bananas, apples, or berries, for enhanced multivitamin nutrients.
• Smoothie: Blend your fruits together for a pre-workout smoothie, including bananas, berries, apples, and more.
• Pre-Workout Supplement: WAYT Nutrition's Pre-Workout Supplement increases your energy output and performance in the gym while helping regulate your heart rate and breathing. 

You can also add a scoop of protein powder to your fruit smoothie. Wayt Nutrition's Whey Protein Powder is easy to digest and helps you retain a high bond that aids in glutathione production to enhance your body's immunity and energy. 

Choose Protein for Muscle Preparation

Once you've got a handle on your carbs, you can also include a moderate amount of protein in your pre-workout meal. It helps prepare your muscles for the stress of your workout and provides the necessary amino acids for muscle repair and growth. Consider sources like:

• Lean Meats: Chicken breast, turkey, or fish are great choices for lean meats.
• Plant-Based Proteins: You can skip the meat and reach for tofu, tempeh, or a small handful of nuts.
• Protein Smoothie: You can choose a high-protein smoothie with options like Greek yogurt, tofu, peanut butter, chia seeds, flaxseed, and more.

Just like fruit smoothies, you can add whey protein to enhance your protein drink. If you want more greens in your protein-rich diet, try Wayt Nutrition's Organic Greens, which are the equivalent of a full serving of veggies. It helps detoxify your body while reducing blood pressure, supporting your immunity, decreasing inflammation, and lowering your blood sugar.  

Know When to Eat Your Pre-Workout Meal

There is an art to knowing when to eat before your workout. Sit down with your pre-workout meal or snack 1 to 3 hours before your workout. It gives your body time to digest and absorb valuable nutrients without weighing you down at the gym.

Eat for Post-Workout Recovery

After your workout, it's time to reload your diet to get your energy back on track.

Snack on Fruits and Carbs

Reach for carbs to restore your energy and replenish your glycogen levels in your muscles. Reach for:

• Starchy vegetables: Eat a small portion of potatoes, sweet potatoes, or corn.
• Fruit smoothies: Blend your favorite berries and Greek yogurt for a satisfying recharge.

Eat More Protein for Muscle Repair

Ramping up your protein intake after your workout is crucial for muscle repair. After a workout, your body is also ready to use amino acids to repair and build your muscles. Some high-quality protein sources include the following:

• Dairy: Snack on your favorite Greek yogurt, cottage cheese, or milk.
• Protein supplements: Add Wayt's Whey or plant-based protein powders to your shakes, smoothies, and dishes to enhance your energy levels.
• Fats in moderation: Quality fats are an essential part of a healthy diet, but too much after a workout could slow down your digestion. Instead, try healthy fats like avocados or nuts several hours after your workout.

Remember Hydration and Re-Hydration

Nutrient-rich food is the cornerstone of a good diet, but hydration plays a critical role in both pre- and post-workout nutrition. You need to stay well-hydrated to optimize your performance and feel your best. Drink water throughout the day to ensure you're ready to shatter your goals. 

Replacing the fluids lost through sweat during exercise is also crucial to your success. Continue to drink water and add electrolyte-rich beverages as needed to replenish sodium and potassium levels after an intense workout.

Next Steps

There's more to working out than just hitting the weights and taking a long jog. Make sure to amplify your nutrition to make the most of your fitness goals. Need an extra boost? Start shopping for our supplements or comprehensive health programs to pick up organic greens, multivitamins, probiotics, and more.