Are you curious about what to eat before and after workouts? Whether you’re lifting weights, running sprints, or practicing yoga, your energy levels are deeply influenced by what you eat and when you eat. Fueling your body strategically can be the game-changer between an average workout and a powerful, performance-driven session. Optimizing the content and timing of your meals isn’t just about avoiding hunger or feeling “full enough” to exercise. It’s about giving your body the right nutrients at the right times to boost stamina, support endurance, enhance recovery, and ultimately maximize your results. By aligning your meals with your physical activity, you can harness greater energy production, enhance muscle performance, and reduce fatigue. In this article, we’ll break down macronutrient strategies and meal timing for workout energy.
Where Does Your Energy Come From?
Every part of your body—from your brain and muscles to your heart and internal organs—depends on a steady supply of energy to function at its best. Your physical and mental performance is directly tied to how efficiently your body produces and uses that energy. Since energy is produced from food, it is important to know what to eat before and after your workouts.
The primary source of energy at the cellular level is ATP (adenosine triphosphate), often referred to as the body’s energy currency. While ATP is essential for virtually every bodily function, the body stores only a small amount of it. To meet ongoing energy demands, your body continuously regenerates ATP from the food you consume, using three key energy systems: the ATP-PC system, anaerobic glycolysis, and aerobic phosphorylation. Each of these systems relies on different fuel sources and produces energy at different rates, depending on the intensity and duration of the activity you’re performing.
- ATP-PC: provides ATP at a very fast rate, but your body only holds limited stores of it. The breakdown of creatine phosphate (CP), a stored molecule in the muscle, releases energy to synthesize ATP. However, this immediate energy can only last up to about 10-12 seconds. It’s available for short bouts of high-intensity exercises, such as in high jumps, short sprints, or bat swings.
- Anaerobic Glycolysis: It provides ATP fast, but not as fast as ATP-PC. Glycogen, glucose stored in the muscle and liver, is taken and transported from the blood via the liver to produce ATP. This system can power heavy exercise for 2-3 minutes, depending on glucose and enzyme availability, and levels of lactic acid. Eventually, lactic acid build-up fatigues the muscles, and shuts down glycolysis.
- Aerobic (Oxidative) Phosphorylation: provides ATP at a slower rate but lasts longer. ATP is yielded from fats and carbohydrates delivered to the mitochondria (a cell structure that manufactures energy). The generation of energy depends on enzymes, oxygen availability to the mitochondria, and available carbohydrates and fats. This system provides energy for high-intensity training that lasts for long periods. Endurance activities from low to moderate intensity, such as walking, jogging, running, hiking, and swimming, are fueled via this system.
How to Optimize Your Training
Now that you understand energy is produced through multiple pathways, each delivering different results, you can start to align your body’s energy production with your specific needs. You can do so by figuring out what to eat before and after your workouts. By tailoring macronutrient strategies and meal timing for workout energy, you can fuel your body in a way that supports your unique goals, whether that’s boosting endurance, increasing strength, or enhancing overall performance.
Short High-Intensity Training
Short high-intensity training involves short bouts of explosive, intense moves, such as sprinting, high jumping, and plyometrics. This training uses energy from the ATP-PC system. It can use up most, if not all, of their glycogen stored in the body.
If you’re engaging in short, high-intensity training, your macronutrient strategy should be consistent with protein intake throughout the day to support muscle repair, growth, and recovery. This differs from endurance athletes, who require heavier carbohydrate loading to sustain prolonged activity. Yet, all the macronutrients play a vital role in fueling your body. The carb-protein-fat ratio you consume makes a difference when you engage in short, high-intensity training.
Follow these macronutrient strategies:
- Carbohydrates: 50% of total calories
Carbohydrates are your body’s primary energy source, especially during high-intensity workouts. They help maintain endurance, support brain function, and replenish glycogen stores. Aim for about half of your daily intake to come from nutrient-dense carb sources like multigrain breads, whole grain pastas, legumes, beans, cereals, fruits, vegetables, and, when available, raw dairy products.
- Protein: At least 1.8 grams per kilogram of body weight
Protein is crucial for muscle repair, recovery, and growth. It also contributes to a higher thermic effect, which can aid in body composition goals. Strive for a daily intake of 1.8 grams per kilogram of body weight, focusing on high-quality sources such as organic meats, free-range poultry, wild-caught fish, and eggs.
- Fats: No less than 15% of total calories
Fats provide sustained energy, support hormone production, and play a key role in cellular health. Ensure at least 15% of your calories come from healthy fat sources like coconut oil, olive oil, avocados, raw butter, nuts, and seeds.
If you engage in short-intensity training, this is what to eat before and after your workout to have adequate energy:
- Pre-Workout Guidelines:
Avoid training in a fasted state, and steer clear of large meals, high-fiber grains or vegetables, and fatty foods immediately before exercise. These can cause gastrointestinal discomfort and impair performance.
- Post-Workout Nutrition:
Aim to consume a balanced meal or snack within two hours of completing your workout or competition.- Protein: Target at least 30 grams of protein to support muscle repair and recovery.
- Carbohydrates: Include 50–60 grams of carbohydrates to begin replenishing glycogen stores and restore energy levels.
- Recovery Window:
Glycogen stores can be fully replenished within 24–36 hours with adequate rest or light activity. During this time, focus on maintaining stable blood glucose levels and optimal hydration to support continued recovery and future performance.
Weight Training
Weight training uses energy generated through anaerobic glycolysis and has slightly different needs. The first step when starting a training program is to determine your individual calorie needs, which serve as the foundation for your plan. From there, you need to figure out what to eat before and after your workouts, and adjust your macronutrient strategy, the balance of protein, carbohydrates, and fats, to match your fitness goals.
Working with a coach can be extremely helpful in creating a tailored plan. That said, a general guideline is to prioritize adequate protein intake, as it’s essential for repairing and building muscle tissue.
- If your goal is muscle growth (bulking), increase your daily caloric intake by approximately 15% above maintenance. Conversely, if you’re aiming to reduce body fat (cutting), reduce your intake by about 15%. For example, with a maintenance level of 2,500 calories, bulking would require around 2,875 calories per day, while cutting would call for 2,125 calories.
- Be sure to reassess and adjust your calorie needs monthly, as your body weight and composition change. To prevent muscle loss or excessive fat gain, avoid drastic fluctuations, and aim to lose or gain no more than 0.5% to 1% of your body weight per week.
Your protein-carb-fat ratio should be tailored to support your training goals while maintaining energy levels and preserving lean muscle. Follow these macronutrient strategies to fuel your weight training:
- Protein: 30–35% of total calories
This helps minimize muscle loss during calorie restriction and supports muscle repair and growth. Protein also has a high thermic effect, which can aid in fat loss. Aim for 2.3–3.1 grams of protein per kilogram of lean body mass per day for optimal results. - Carbohydrates: 50–60% of total calories
Carbs are the body’s preferred fuel source during exercise and are essential for maintaining training intensity and replenishing glycogen stores. - Fats: 15–20% of total calories
Healthy fats support hormone production, joint lubrication, and overall cellular function. At some point, especially if shifting toward a ketogenic approach, fat intake can be increased to 35–40% of total calories while carbohydrate intake is reduced, allowing the body to transition into a fat-burning, ketone-producing state.
Meal timing for workout energy is key. This is what to eat before and after a resistance training workout:
- Protein: Consume 0.4–0.5 grams of protein per kilogram of body weight both before and after your workout. This supports muscle repair, growth, and recovery.
- Carbohydrates: After training, focus on high-glycemic carbohydrates to rapidly replenish muscle glycogen. Aim for 1.2 grams of carbs per kilogram of body weight per hour, consumed in 30-minute intervals over a 4-hour window post-exercise.
- For optimal performance and recovery, aim to eat between three to six meals per day, spaced throughout your waking hours to maintain energy levels and support muscle repair.
The combination of protein and carbohydrates immediately before and after workouts is critical. This strategy for meal timing to energize your workout can also enhance muscle protein synthesis, accelerate glycogen resynthesis, and reduce muscle protein breakdown, helping you recover faster and train harder. If you like to train fasted, just follow the post-workout guidelines and rearrange the calories.
Moderate Cardio / Endurance Training
Endurance activities, such as running, biking, swimming, and marathons, use the energy produced from aerobic phosphorylation. Now, let’s figure out what to eat before and after your endurance workouts. The most critical macronutrient to keep in mind and consume is carbohydrates. For those participating in endurance activities, maintaining the right macronutrient balance is essential for sustained energy, recovery, and performance.
Here are the macronutrient strategies to follow when you engage in moderate cardio or endurance training:
- Carbohydrates: At least 60% of total daily intake
Carbohydrates are the body’s primary fuel source during endurance training. While they aren’t used structurally in the body, they are vital for maintaining performance, especially during prolonged or intense sessions.
Daily needs can vary from 5 to 10 grams of carbohydrates per kilogram of body weight, depending on training duration (from 1 to 5+ hours per day).
While it’s possible to follow a very low-carb ketogenic diet (with a 4:1 ratio of fat to combined protein and carbs by weight), it often leads to reduced energy levels, especially for high-volume endurance athletes. - Protein: 20–25% of total daily intake
Protein supports muscle repair and helps prevent muscle breakdown.
Recreational endurance athletes should aim for 1 gram of protein per kilogram of body weight daily, while competitive athletes may need up to 1.5 grams per kilogram to support recovery and performance. - Fats: 15–20% of total daily intake
Fat provides a secondary energy source and supports hormone and joint health. Unlike carbs, fat needs are generally less affected by changes in training volume, but should still be included consistently to maintain balance and long-term health.
This is what to eat before and after an endurance training workout to maximize your performance and recovery:
- Pre-Workout (2 Hours Before):
Eat a balanced meal rich in fast-acting and medium-acting carbohydrates, such as oatmeal, whole grain pasta or bread, and bananas. Include a moderate amount of protein and keep fat content low to support digestion and energy availability during exercise. - Post-Workout (Immediately After):
Focus on a meal high in fast-digesting carbohydrates paired with a source of protein. This combination helps replenish glycogen stores and supports muscle recovery and repair. - During Workouts:
To stay hydrated and maintain electrolyte balance, drink 8–12 ounces of coconut water or a sports drink regularly throughout prolonged sessions. - Carb Loading:
Don’t rely solely on same-day nutrition. For longer endurance events or extended training sessions, begin increasing your carbohydrate intake 2–3 days in advance. This practice helps maximize glycogen stores, giving you a solid energy foundation to draw from during your workout.
Meal Timing & Macronutrient Strategies by Training Type Summary
| Timeframe | What to Eat | Why It Helps |
|---|---|---|
| Short High-Intensity Training – Pre-Workout | Light carbs (fruit, cereal, multigrain bread), moderate protein; avoid fatty or high-fiber foods | Carbs provide quick energy for intense bursts; protein supports muscle; avoiding fats/fiber prevents stomach discomfort |
| Short High-Intensity Training – Post-Workout (within 2 hrs) | ~30 g protein (chicken, eggs, fish, protein shake) + 50–60 g carbs (rice, pasta, fruit) | Kickstarts recovery, replenishes glycogen, reduces fatigue |
| Short High-Intensity Training – Recovery Window (24–36 hrs) | Balanced meals with stable carbs + protein, steady hydration | Fully replenishes glycogen, supports ongoing repair, preps body for next session |
| Weight Training – Pre-Workout | 0.4–0.5 g protein/kg + moderate carbs (oats, yogurt, banana) | Prepares muscles for load, reduces breakdown |
| Weight Training – Post-Workout (0–4 hrs) | 0.4–0.5 g protein/kg + high-glycemic carbs (rice, potatoes, fruit juice) at ~1.2 g/kg/hr | Maximizes glycogen replenishment, speeds recovery, stimulates growth |
| Weight Training – Daily Intake | 30–35% protein, 50–60% carbs, 15–20% fats across 3–6 meals/day | Preserves lean mass, maintains intensity, supports hormones |
| Endurance Training – Pre-Workout (2 hrs before) | Carb-rich meal (oatmeal, whole grain pasta, bananas) + moderate protein, low fat | Ensures glycogen is topped off, prevents digestive stress |
| Endurance Training – During Workout (>1 hr) | Sports drink, coconut water, or ~30–60 g carbs/hr (raisins, gels) + electrolytes | Sustains energy, hydration, and electrolyte balance |
| Endurance Training – Post-Workout (immediate) | Fast-digesting carbs (fruit, bread, juice) + protein (shake, yogurt) | Rapid glycogen replenishment and muscle repair |
| Endurance Training – Carb Loading (2–3 days before long event) | Increase carb intake (bread, pasta, rice, starchy veg) | Maximizes glycogen stores for sustained endurance capacity |
Frequently Asked Questions and Summary
- What should I eat before a workout? A pre-workout meal should include easily digestible carbohydrates for quick energy and a moderate amount of protein to protect muscles. Examples: protein shake, oatmeal with fruit, yogurt with berries, or a banana with nut butter. Avoid heavy fats or high-fiber foods that may cause discomfort.
- How long before a workout should I eat? Ideally, eat a balanced meal 2–3 hours before exercise. If you only have 30–60 minutes, stick to a light carb-based snack such as fruit, toast, or an energy bar.
- What should I eat after a workout? A post-workout meal should combine protein (20–30 grams) to repair muscles and carbs (30–60 grams) to replenish glycogen. Good options include grilled chicken with rice, a protein shake with fruit, or Greek yogurt with granola.
- Do I need protein before or after workouts? Both matter. Pre-workout protein helps reduce muscle breakdown during training, while post-workout protein supports recovery and muscle growth. Aim for 0.4–0.5 g of protein per kg of body weight before and after exercise.
- Should I eat carbs before or after workouts? Carbs are key before workouts to fuel performance, and after workouts to restore glycogen stores. High-glycemic carbs (like white rice, potatoes, or fruit) are especially effective post-training.
- Can I work out on an empty stomach? Fasted workouts are possible, but you must pay attention to how you feel, your energy, and performance. Training fasted may reduce performance and increase muscle breakdown, especially for high-intensity training. Most experts recommend eating at least a small carb-based snack beforehand.
- What should I drink before and after workouts? Drink water before, during, and after exercise. For long or intense sessions, add electrolytes or coconut water. Post-workout, rehydrate with water and include fluids in your recovery meal or shake.
- How soon after a workout should I eat? Try to eat within 30–60 minutes post-workout to maximize recovery. This is when your muscles are most receptive to nutrients.
If you don’t know what to eat before and after your workouts, follow this guide. With the meal timing and macronutrient strategies described above, you’ll have energy to fuel your body with the right nutrients at the right time to powerfully influence your energy levels, training performance, and physical results. By understanding your body’s unique energy needs, whether for strength training, endurance, or general fitness, you can tailor your nutrition to support your goals more effectively. When you combine the right protein-carb-fat balance with strategic meal timing, you’re not just eating, you’re optimizing yourself and your workouts. Remember to choose organic, whenever possible, to reduce exposure to pesticides and maximize nutrient quality, and treat your body like the high-performance machine that it is. Give it the right fuel at the right time, and you’ll unlock new levels of strength, endurance, and transformation.
To a Fitter Healthier You,
The Fitness Wellness Mentor
About the Author
Adriana Albritton holds a Master’s degree in Forensic Psychology, is certified in personal training, nutrition, and detoxification, and is the founder of FitnAll Coaching and its accompanying blog. She is the author of 28 Days to a New Life: A Holistic Program to Get Fit, Delay Aging, and Enhance Your Mindset, and a coauthor of The Better Business Book Volumes II and III. With a background in mental health, Adriana brings a holistic, science-backed approach to wellness. She combines mindset coaching, fitness, and nutrition to help people stay lean, energized, healthy, and centered. As part of Health Six FIT, she’s also helping reshape healthcare through AI-driven, integrative wellness education.
