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Pre + Post Workout Nutrition

Updated: Feb 2


Fueling Your Body for Performance, Recovery, and Results


Why Pre & Post-Workout Nutrition Matters:

Fueling your body before and after workouts helps you:


  • Perform better during training

  • Recover faster afterward

  • Build strength and muscle more efficiently

  • Feel more energized overall





Pre-Workout Nutrition: Fuel for Performance

Before training, your body does best with slower-digesting carbohydrates that provide steady energy without spikes or crashes.

Slower-digesting carbs are foods that are closer to their natural form and take longer to break down.


Examples:

  • Whole grain or whole wheat bread

  • Sweet potatoes

  • Brown rice or rice pasta

  • Whole wheat pasta

  • Oats


Quick Energy (When You Need It)

Quick sugars can be helpful for immediate energy, especially before harder sessions.

*but they work best when paired with a slower-digesting carb.


Examples:

  • Orange juice + avocado toast

  • Peanut butter & jelly on whole-grain or fold-over bread

This combo gives you fast energy and staying power.


Pre-Workout Timing Guidelines

  • Small snack: 30–90 minutes before training

  • Larger meal: ~90 minutes before training


    There’s no universal rule, just get to know your body ;-)


Early Morning Workouts & Training Fasted

If you train early, you may choose to train fasted (no food beforehand). For many people, eating first thing doesn’t feel great.


Helpful tips:

  • Prioritize hydration

  • A light pre-workout drink or chew is fine

  • Pay attention to energy levels


If workouts start to feel flat or harder than usual, your body is asking for fuel.

Post-Workout Nutrition: Refuel & Recover

After training, your goal is to refuel glycogen stores and support muscle repair.

The ideal post-workout combo: Quick-digesting carbohydrates + protein


Carb examples:

  • Fruit

  • White potatoes

  • Bread

  • Cereal

  • Chocolate milk (especially helpful for runners)


Protein target:

  • Aim for 20–30 grams of protein

  • Keep dietary fats lower post-workout to aid digestion

Post-Workout Timing

  • Ideally eat within 30 minutes

  • Within 60 minutes is still beneficial

Protein shakes are a great option because they’re quick, convenient, and easy on digestion.

Supplements: Keep It Simple

I’m very food-first when it comes to nutrition. Most people don’t need a long supplement list


I recommend a BCAA:

available through my Amazon storefront


Why:

  • Hydration during workouts

  • Reducing muscle breakdown

  • Supporting recovery during longer or higher-intensity sessions


One scoop in 32+ ounces water on way to gym or workout. Fill up again once you drink about quarter or so. Drink while working out. Fill up again close to finish and continue to drink.


The Big Picture

Training challenges your body. Fueling it well allows your body to:

  • Adapt

  • Recover

  • Progress

When you support your body before and after workouts, you’ll always get more out of the work you’re doing AND support your muscle + metabolism. *Remember anabolic / catabolic metabolism basics: BLOG


The DreamBody Fuel Guide

Simple Pre & Post-Workout Options

Pre-Workout Fuel (Choose 1)

Aim for easy digestion and steady energy

  1. Rice cakes + peanut butter

  2. Rice cakes + honey

  3. Peanut butter & jelly on whole-grain or fold-over bread

  4. Half avocado toast

  5. Oatmeal with banana

  6. Oatmeal with berries

  7. Banana + peanut butter

  8. Apple + almond or peanut butter

  9. Greek yogurt + fruit

  10. Whole-grain toast + nut butter

  11. Sweet potato (plain or lightly salted)

  12. Brown rice with a pinch of salt

  13. Trail mix (small portion)

  14. Protein bar with carbohydrates

  15. Smoothie with fruit + protein

  16. Crackers + nut butter

  17. Dates + nut butter

  18. Orange juice + toast or rice cakes

  19. Simple granola (minimal ingredients)

  20. Pre-workout drink or chew (especially for early mornings)


Post-Workout Fuel (Carbs + Protein)

Refuel, recover, and support muscle repair

  1. Protein shake + fruit

  2. Chocolate milk

  3. Greek yogurt + fruit

  4. Protein bar + banana

  5. Turkey sandwich (white or whole-grain bread)

  6. Rice + lean protein

  7. White potatoes + protein

  8. Eggs + toast

  9. Cottage cheese + fruit

  10. Smoothie with protein + carbs

  11. Cereal + milk or protein shake

  12. Rice cakes + protein shake

  13. Wrap with lean protein

  14. Tuna or chicken with rice

  15. Protein pancakes

  16. Bagel + protein

  17. Yogurt drink + fruit

  18. Balanced leftovers

  19. Protein oats

  20. Any balanced meal with carbohydrates + protein


Keep it simple. Fuel in a way that feels good. Consistency always wins.


Love your body and treat it well, it will always return the favor. Go crush it, Ashley




Ashley Lambeth, ACE-CPT, OES, FNS, BCS, SCS, FTS, WMS Founder, DreamBody Productions | 919-614-2286


Certified Personal Trainer specializing in: Orthopedic Exercise • Nutrition • Behavior Change • Sports Conditioning • Functional Training • Weight Management


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