What to Eat Before and After a Workout to Feel Good and Get the Most Out of It

We all know that feeling.

We arrive at a workout after a meal that was too big, feel heavy, and every movement requires effort. On the other hand, sometimes we train without having eaten enough, and right in the middle of the workout we feel the energy starting to run out.

Over the years I understood that not only what we eat matters, but also when we eat it.

Nutrition has a significant role in our ability to train, recover, and maintain muscle mass, especially as we get older.

The good news is that no complicated menu or special supplements are needed to arrive at a workout with energy.

In most cases, it is enough to understand a few simple principles and adapt them to our body and the type of our workout.

Two to three hours before the workout: a meal that provides energy

If you have enough time before the workout, it is worth eating a balanced meal that will provide the body with energy and allow comfortable digestion.

The carbohydrates we eat serve the body in producing energy, and some of them are stored in the muscles and liver in the form of glycogen.

Glycogen is one of the important sources of energy during physical activity, especially in long or high-intensity workouts.

Alongside the carbohydrates, it is worth combining protein, which contributes to the maintenance and building of the muscles.

And what about fats and dietary fiber? Both are very important for health, but a meal especially rich in fat or fiber close to a workout may weigh down digestion for some people.

A few options for a pre-workout meal:

• Oatmeal with banana, yogurt, and a few nuts.
• Eggs with whole-wheat bread and a fruit.
• Quinoa or rice with chicken, fish, or tofu and cooked vegetables.
• Yogurt with fruits and oatmeal.
• Baked sweet potato alongside eggs or another protein source.

The goal is to arrive at the workout with a pleasant feeling of fullness, not a feeling of heaviness.

Half an hour to an hour before the workout: something small and easy to digest

We do not always manage to plan a meal several hours in advance.

Sometimes the day is busy, and suddenly the time comes to leave for the workout.

In such situations, a small snack containing mainly easy-to-digest carbohydrates can be a good solution.

For example:

• A banana.
• Two or three dates.
• A slice of toast with a little honey.
• A small handful of raisins.
• Fresh fruit or fruit puree without added sugar.

It is important to adapt the amount to the length of the workout, its intensity, and your personal feeling.

Not everyone needs to eat right before the workout, and not every workout requires additional energy.

If you ate a sufficient meal a few hours earlier, you may not need an extra snack.

And what if we train early in the morning?

This is a question that occupies many women.

Is it worth eating before a morning workout, or can we train on an empty stomach?

The answer depends on the type of workout and the way your body responds.

In a short workout at low-to-moderate intensity, like a relaxed walk, some women feel great even without eating first.

In contrast, before a challenging strength workout, an intensive session, or prolonged activity, eating beforehand may improve the feeling and the performance.

If you have no appetite in the morning, you can start with something small, like a banana or a date, and see how the body responds.

It is also important to remember that training on an empty stomach does not guarantee greater loss of body fat over time.

What affects the results is the totality of our habits, including daily nutrition, physical activity, sleep, and consistency.

Do not forget to drink water

Sometimes we focus so much on the food before the workout that we forget the simplest thing: water.

During the night we do not drink for hours, so it is worth starting the morning with a drink.

During the workout too, the body loses fluids through sweat, especially when training in heat or high humidity.

A lack of fluids can affect performance, the feeling of effort, and the ability to regulate body temperature.

Usually, water is all that is needed before a regular workout and during it.

In especially long workouts or in conditions of heavy sweating, it may also be necessary to replenish salts.

I love starting the morning with a glass of water, sometimes with added lemon or ginger, but it is important to remember that these additions are not necessary. The water itself is the main thing.

What is less advisable to eat right before a workout?

There are very healthy foods that are simply less suited to some of us in the hour before activity.

Heavy meals rich in fat

Fried foods or especially large meals may slow the emptying of the stomach and cause a feeling of heaviness.

Large amounts of dietary fiber

Legumes, large salads, and raw vegetables are an important part of a healthy diet, but close to a workout they may cause bloating or discomfort in the digestive system.

Foods you have not tried before

Before a challenging workout, especially one requiring prolonged effort, it is better to choose foods you already know and know digest well for you.

Meals that are too large

Even when it comes to healthy food, quantity matters. A large meal right before the workout may harm comfort and the ability to train.

There is no need to avoid sugar wholesale before activity. Simple carbohydrates can actually provide available energy in certain situations. What matters is the quantity, the timing, and the match to the type of activity.

And what should be eaten after the workout?

After physical activity, the body begins processes of recovery and repair.

Protein provides amino acids needed for the building and maintenance of muscle tissue.

Carbohydrates help renew the glycogen stores, especially after long workouts or intense efforts.

Usually, it is worth combining a meal containing protein and carbohydrates in the hours after the workout.

For example:

• An omelette with sweet potato and vegetables.
• Fish with rice or quinoa.
• Protein-rich yogurt with fruits.
• Chicken with vegetables and a carbohydrate side.
• Tofu with rice and stir-fried vegetables.

There is no obligation to eat within minutes of finishing the workout.

For most women who train, the total protein intake throughout the day is more important than strict adherence to a short and precise time window.

At the same time, if you did not eat for hours before the workout, it is worth not delaying the meal after it too much.

Why is nutrition around a workout especially important after 40?

As we get older, maintaining muscle mass becomes more important.

Over the years a gradual decline in muscle mass and strength may occur, and during menopause hormonal changes can also affect body composition.

Therefore, resistance training and nutrition that provides enough protein are an especially important combination.

Our muscles are not important only for a toned look.

They contribute to strength, posture, metabolic health, daily functioning, and our ability to continue being active and independent over the years.

And I think that is one of the best reasons to invest in strength training.

Not only to look better, but to feel stronger.

Listen to the body, not only to the clock

I believe our body knows how to give us quite a few signs, if we listen to it.

There are days when we arrive at a workout full of energy, and days when we feel we need more rest or a good meal before the activity.

There is no single menu that suits everyone.

A woman going out for a half-hour walk does not necessarily need the same nutritional preparation as a woman planning an intensive hour of strength training.

The training hours, eating habits, and the sensitivity of the digestive system also affect our choices.

The goal is not to adhere to rigid rules, but to find a routine that helps us train comfortably and persist over time.

My approach to nutrition and physical activity

I believe in nutrition based as much as possible on simple, varied, unprocessed food, alongside regular physical activity.

For me, food is not only a matter of calories or weight.

It is a source of energy, building materials for the body, and an important part of our ability to feel good and function.

When we eat in a way suited to our needs, drink enough, and allow the body to recover, we give the workout the support it needs.

In the end, a good workout does not begin the moment we enter the studio or the gym. It also begins in the small choices we make before it, and continues in the way we treat our body after it.

With love,
Nurit
OrOrgani

With love,
Nurit Rozenblat
OrOrgani

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