• Felicia Newell, RD(c), BSc

Pre and Post Workout Nutrition


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Key Points
  • Your body needs carbs to fuel your working muscles.

  • Protein is there to help build and repair.

  • Get a combination of the protein and carbs in your body before and after working out to help with muscle building and repair, muscle soreness, and overall goals.

  • Getting in enough total daily protein and carbohydrates is just as or even more important for muscle growth and reaching your fat loss goals.

  • Remember that these are only guidelines, and not the be all end all (although they are supported by research). The beauty of it all is that everyone's body is different and will have specific needs and preferences (that may change over time as well). Listen to your body, and tweak your plan with your dietitian based on what works best for you.

Pre-workout Timing
  • Ideally, you should fuel your body about 1 to 3 hours pre-workout, depending on how your body tolerates food. Experiment and see what time frame works best for your body.

  • If it’s within an hour, you’re going to want something smaller and quickly absorbing. If it’s within 2-3 hours, you’ll want a larger, more balanced meal with a bit more protein and fibre.

Pre-workout Fuel Suggestions
  • ¾ cup Greek yogurt with ½ cup berries ) & 1 tbsp unsalted nuts or seeds or oats (optional)

  • Apple or banana and peanut or almond butter

  • 1-2 tbsp unsalted nuts and 2-4 tbsp raisins or other dried fruit (two parts raisins: one part nuts)

  • Peanut butter and a small banana

  • 1 serving of crackers (e.g. Kashi) with 1 serving of cheese

  • Smoothie with fruit (and veggies if you like) and Greek yogurt or protein powder (water or milk for liquid)