Nine Foods To Eat Before And After A Workout

December 23, 2019

Food is your fuel before, during and after each workout. To get the most out of each workout, your body needs to consume certain food and liquids that will help you feel great and see results. It is important for your body to remain nourished and hydrated before and after each workout so that you maintain a healthy level of hydration and a healthy blood glucose level. These nine foods will be a great and important addition to your daily workout to ensure that you are adequately preparing for your workout and successfully recovering after that sweaty physical activity.


Before, during and after your workouts, you should always be consuming liquids to eliminate the opportunity of becoming dehydrated.

  • Water – Since your body loses fluid (sweat) from exercising, you need to make sure that you are fueling your body with more liquids to ensure your body remains well-hydrated. When you become dehydrated, you can get headaches, a fever, and even require medical treatment for something even more severe. Drinking water throughout the day and even after your workout is crucial to your overall health and your workout.


Your muscles use glucose from carbs as fuel to get through a workout. The glycogen found in foods that contain carbs is stored in your body’s muscles as their main source of energy, letting you get through a longer workout than if you were running on an empty stomach.

  • Wild Rice – Wild rice is a low calorie and high nutrient food that is plant based. Wild rice contains extraordinary amounts of several nutrients including protein, manganese, phosphorus, magnesium, and zinc.
  • Oatmeal – Oatmeal is a great breakfast or pre-workout snack that will give you the energy to have a long and fruitful workout. It is loaded with protein, healthy carbs and is a great source of fiber. Plus, it is one great way to boost your metabolism.
  • Berries – Fruit is an easily digestible food source that will give you the energy that your body needs to enjoy a great workout. The natural sugar found in fruit will hit your bloodstream and energize you through each move. Berries, for example, paired with some non-fat yogurt is a great snack that will get the body energized and can store that energy for when you are needing it most – at the end of the workout.


Protein can be consumed before and after a workout to help you build your muscles. Many people who eat protein before and after their workout can receive many benefits including muscle growth, improved muscle recovery, increased strength, and even increased performance. While you work out, your muscles get tiny tears in them as you work through the motions, the protein then helps repair those tiny tears and build stronger, leaner muscles.

  • Eggs – If you have a workout planned, start your morning off with some protein such as eggs. Eggs contain a great variety of all nutrients with the highest content of essential amino acids. What makes them exceptional is their content of nutrients like folic acid, Vitamin A, Vitamin D, and B Vitamins. Within one hour after your workout, eggs support muscle growth and the recovery of your muscle fibers that have torn from your strenuous workout. Plus, they contain few calories with a high nutrient concentration. Eggs are ideal to provide your body with all necessary amino acids and important nutrients, even while they remain a low-calorie snack.
  • Quinoa – Quinoa is a great option when looking for some plant-based protein. It is one of the few foods that is packed with protein and other nutrients that help you build muscle and stay full for a good amount of time. Plus, it contains more grams of protein than most other grains.
  • Nuts – Nuts are a great snack option when looking for a fast and easy protein option. Creating your own form of mixed nuts will give you a great on-the-go snack option to pack in that protein without having a full course meal
  • Protein Shake – A protein shake is a great way to recover from a great workout. Adding a protein powder to your shake can help build muscle, repair tissue, and make enzymes and hormones. Try Laila’s Plant Power Protein in Chocolate or Vanilla HERE!


Potassium is a mineral and electrolyte that is extremely important when you are exercising. It helps your body function, including your heartbeat and breathing.

  • Bananas – Bananas are potassium-rich foods that will help your body before or after a workout. As potassium is important for our muscles to function, bananas will come in handy to help prevent any cramping from a strenuous workout and will also help the body get into recovery mode much faster, kicking your protein into gear when fixing those mini tears.
  • Sweet Potatoes – Sweet potatoes are an extraordinary option when looking for a healthy and tasty way to boost up your potassium intake. They are low in fat and are also a good source of protein, fiber, and carbohydrates. With such a wide variety of recipe options, sweet potatoes will go great in a post-workout meal.
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