Fueling Your Workouts: What to Eat Before and After You Exercise

What you eat before and after your workout has a big impact on your energy, performance, and recovery. You don’t need complicated nutrition plans or supplements — just a basic understanding of how to fuel your body so you feel strong during your workout and recover well afterward. Here’s a simple guide to what actually works.

1. Why Pre- and Post-Workout Fuel Matters

Food is energy. What you eat gives your muscles the fuel they need to move, lift, and perform.

• Before your workout, food helps prevent fatigue and gives you steady energy.

• After your workout, food helps repair muscles, replenish energy stores, and reduce soreness.
  You don’t need large meals — just the right type of food at the right time.

2. What to Eat Before a Workout

Before exercising, focus on carbs for energy and a little protein for stability. Keep it light so you don’t feel heavy or sluggish.
Good pre-workout options:

• Banana with peanut butter

• Greek yogurt with berries

• A slice of toast with honey

• Oatmeal with fruit

• A small smoothie
  Try to eat 60–90 minutes before your workout. If you’re short on time, choose something very light — like half a banana — 20–30 minutes before.

3. Should You Work Out on an Empty Stomach?

Some people feel fine exercising fasted, especially during easy morning sessions. But if you often feel:

• Lightheaded

• Low energy

• Weak
  …then a small snack before training will help. Listen to your body — both approaches can be fine, depending on the workout and your comfort.