What to Eat Before and After a Workout — According to Sports

TL;DR (Quick Start)

2–3 hours before: a balanced meal with 1–2 g/kg carbohydrate + moderate protein (0.25 g/kg) + low fat/fiber.
30–60 minutes before: small, easy carbs (15–30 g) if you need a top-up.
During (>60–90 min): 30–60 g carbs/hour (up to 90 g/h for very long efforts using glucose+fructose) + electrolytes.
After (0–2 hours): 0.3 g/kg protein (≈20–40 g) + 1.0–1.2 g/kg carbs for glycogen; rehydrate with 1.25–1.5 L per kg weight lost in sweat.
Focus on real foods; supplements (creatine, caffeine, beta-alanine, nitrates) are optional add-ons.

Why Pre- and Post-Workout Nutrition Matters

Fueling around training does three jobs: (1) provides ready energy (muscle glycogen and blood glucose) to sustain pace and power, (2) supplies amino acids to trigger muscle protein synthesis for repair and growth, and (3) replaces fluid and electrolytes to maintain blood volume, cognition, and thermoregulation. Getting timing and amounts roughly right can improve performance today and adaptation over the next 24–48 hours.

What to Eat Before Your Workout

Choose familiar foods that sit well. Keep fat and fibrous veggies modest close to training to reduce GI distress—especially for running or HIIT.

Time Before	What to Aim For	Simple Meal Ideas
2–3 hours	1–2 g/kg carbs + 0.25 g/kg protein; low fat/fiber; 400–700 ml water/electrolyte.	Rice bowl with chicken and salsa; whole-grain wrap with turkey and fruit; oatmeal with banana, whey/soy protein, drizzle honey.
60–90 min	~1 g/kg carbs + 10–20 g protein (optional); sip fluids.	Bagel + light cream cheese; yogurt + granola; smoothie (milk/soy, fruit, oats).
15–30 min	15–30 g fast carbs if needed.	Banana; applesauce pouch; two rice cakes with jam; sports chew; small juice.

Fueling During Your Session

<60 minutes: water; carbs not usually necessary unless fasted or very intense.
60–90 minutes: 30 g carbs/hour (sports drink, chews, banana).
90–180 minutes: 45–60 g carbs/hour + 300–700 mg sodium/hour (adjust for sweat).
>180 minutes: up to 90 g carbs/hour using glucose + fructose blends for higher absorption.

Tip: Practice race-day fueling in training to “train the gut.” Start lower, increase weekly.

What to Eat After Your Workout

Recovery nutrition replenishes glycogen, repairs muscle, and rehydrates. The “anabolic window” is wide (up to 24 hours), but eating within the first 1–2 hours speeds the process—especially with two-a-days or heavy blocks.

Protein: 0.3 g/kg (≈20–40 g), including 2–3 g leucine (whey, dairy, soy). Split doses across the day for best results.
Carbohydrate: 1.0–1.2 g/kg in the first 1–4 hours (endurance focus). Combine with protein (3–4:1 carb:protein) for convenience.
Hydration: weigh before/after; drink 1.25–1.5 L per kg lost, with sodium to aid retention.
Micros: colorful fruit/veg for antioxidants; avoid mega-dosing antioxidant pills immediately post-lift (can blunt adaptation).

Fast, Real-Food Recovery Ideas

Chocolate milk + banana + handful pretzels (carbs, protein, sodium).
Burrito bowl: rice, beans, chicken/tofu, salsa, a little cheese, and guac.
Greek yogurt or soy skyr + granola + berries + honey.
Whole-grain toast, eggs or tempeh, roasted potatoes, fruit.
Smoothie: milk/soy, frozen fruit, oats, spinach, peanut butter, whey/pea protein.

Fine-Tune for Your Goal

Build Muscle/Strength

Daily protein: 1.6–2.2 g/kg, spread over 3–5 feedings.
Pre: include 20–30 g protein in your 2–3 h meal.
Post: 0.3 g/kg protein + carbs; creatine monohydrate 3–5 g/day anytime.

Lose Fat / Maintain Performance

Keep protein high (≥ 2.0 g/kg in a deficit).
Time more carbs around training; go lighter at far-from-training meals.
Avoid finishing long sessions under-fueled—prioritize recovery meal.

Endurance Blocks

Carb availability drives quality: pre-load carbs and fuel during.
Back-to-back days: emphasize the first 2–4 hrs of carb refeed.
Long hot sessions: add sodium (300–700 mg/h; heavy sweaters may need more).

Special Situations

Early-morning training: if a full meal isn’t possible, try 15–30 g quick carbs (banana, jam toast) + 10–20 g protein (yogurt, shake). For long runs/rides, start fueling in the first 20–30 minutes.
Sensitive stomach (runners): choose low-fiber, low-fat options; rice, potatoes, sourdough, rice cakes, ripe bananas, sports gels; practice your plan.
Plant-based athletes: rely on soy, pea, lupin, or blends; pair grains + legumes for full amino profile; add B12, iron (if low), and creatine if desired.
Low-carb athletes: you can periodize carbs around key sessions to protect intensity; electrolytes become critical on low-carb days.
Team sports stop-and-go: small carb hits at halftime (30–40 g) + electrolytes improve late-game sprint output.

Evidence-Based Supplements (Optional)

Performance

Caffeine 3–6 mg/kg, 30–60 min pre (avoid late-day if sleep-sensitive; not for kids/pregnancy without medical advice).
Creatine monohydrate 3–5 g/day for strength, power, and lean mass; safe long-term for healthy adults.
Beta-alanine 3.2–6.4 g/day split doses for 4+ weeks; helps 1–4 min efforts (tingles are harmless).
Nitrates (beetroot) ~6–8 mmol nitrate 2–3 h pre for endurance economy.

Recovery/Support

Protein isolates (whey/soy/pea) to easily hit 20–40 g targets.
Electrolytes with sodium for heavy sweaters or hot climates.
Collagen + vitamin C 10–15 g + ~50 mg vitamin C 30–60 min before rehab/tendon work may aid connective tissue.

Sample Training Day Menus

Strength Day (evening lift)

Breakfast: eggs or tofu scramble, whole-grain toast, berries.
Lunch (6–7 h pre): quinoa bowl, chicken/tempeh, olive oil, roasted veg.
Snack (90 min pre): yogurt/soy skyr + granola + banana.
During: water/electrolyte as needed.
Post (within 1 h): 30–40 g protein shake + rice and beans or pasta with meat/soy; fruit; 600–900 ml fluid.

Long Run/Ride (2–3 h, morning)

Pre (60–90 min): bagel + peanut butter + honey; 400 ml electrolyte.
During: 45–60 g carbs/h with sodium (gels + sports drink); aim 500–750 ml/h fluid depending on heat.
Post (0–30 min): chocolate milk or smoothie with 20–30 g protein + banana.
Meal (1–2 h later): rice bowl with salmon/tofu, veggies, soy sauce; extra salt if very sweaty.

Hydration & Electrolytes

Start well-hydrated (pale yellow urine). Sip 5–7 ml/kg water 3–4 hours before; add another 3–5 ml/kg 2 hours before if urine is dark. During training, most athletes do well with 400–800 ml/h, adjusting for heat, body size, and sweat rate. Heavy sweaters may need 700–1000+ mg sodium per liter—test different products and note how you feel.

FAQ

Is fasted training okay?

It’s fine for easy, short sessions if you feel good. For intensity or long duration, adding carbs improves quality and reduces muscle breakdown.

Late-night workouts—should I still eat?

Yes—prioritize 20–30 g protein and some easy-to-digest carbs (yogurt + fruit, smoothie, rice + eggs). Keep fat and spice low to protect sleep.

Do I need supplements?

Not necessarily. Dial in food and fluids first. Consider creatine for strength/power, caffeine for key sessions, electrolytes for heat, and protein powder for convenience.

Key Takeaways (SEO)

Pre-workout meal: 1–2 g/kg carbs + moderate protein 2–3 h before; simple carbs 15–30 min if needed.
During-workout carbs: 30–60 g/h (up to 90 g/h glucose+fructose) plus sodium for long/hot sessions.
Post-workout recovery: 0.3 g/kg protein and 1–1.2 g/kg carbs; rehydrate with 1.25–1.5 L/kg lost.
Use real foods, practice your fueling, and adjust for goal (muscle gain, fat loss, endurance).

Educational information only—not medical advice. If you have diabetes, kidney/liver disease, GI disorders, are pregnant, or take prescription medications, consult a qualified clinician or sports dietitian before changing your nutrition or supplement routine.

October 11 2025 khaled Ben Taïeb