ver find yourself wondering what to eat before hitting the gym? Trust me, you’re not alone. Figuring out the right fuel can be a bit tricky.

You know that feeling when you’re midway through a workout and suddenly feel like you’ve hit a wall? Or maybe after exercising, you feel wiped out for the rest of the day. Not fun, right?

Here’s the good news: with a few simple tweaks to your nutrition, you can boost your energy and recovery. Here’s how:

1. Before Your Workout: Grab a light snack about 30 minutes to an hour before exercising. Think something with carbs and a bit of protein. Here are some good examples of a good pre-workout meal:

• Oatmeal with Banana and Almond Butter: Provides slow-digesting carbs and potassium for energy and muscle function.
• Greek Yogurt with Mixed Berries and Honey: A combination of protein and quick-digesting carbs to boost energy.
• Whole Wheat Toast with Avocado and Egg: Healthy fats, protein, and carbs to provide a sustained energy boost.
• Brown Rice and Chicken Breast: A light, balanced option offering lean protein and complex carbs.
• Smoothie with Spinach, Protein Powder, Banana, and Almond Milk: A fast-digesting meal with a good blend of carbs and protein. We love Thorne protein products.

Research suggests that consuming easily digestible carbohydrates before a workout helps maintain energy levels and enhances performance.

2. After Your Workout: Within an hour after you’re done, refuel with a mix of protein and carbs to help your muscles recover. Studies show that eating protein and carbs post-workout can enhance muscle repair and recovery. Below we’ve listed some great post-workout meals:

• Grilled Chicken with Sweet Potato and Steamed Vegetables: High in protein and complex carbs for muscle recovery and replenishment.
• Protein Shake with Whey Protein, Almond Milk, and Peanut Butter: Quick to prepare and helps repair muscles with fast-digesting protein.
• Salmon with Quinoa and Asparagus: A healthy, protein-rich option with omega-3 fats for recovery.
• Egg Omelette with Spinach, Tomato, and Whole Wheat Toast: Provides protein and carbs to replenish energy and repair muscle fibers.
• Tuna Salad with Whole Grain Crackers and Hummus: A lean protein meal with complex carbs and healthy fats for muscle repair.

3. Stay Hydrated: Don’t forget to drink water before, during, and after your workout. Even slight dehydration can affect your performance. Research indicates that losing as little as 2% of your body’s water content can significantly hinder physical performance.

Here are some great examples of some tasty pre and post workout meals:

By paying attention to what you eat around your workouts, you’ll feel more energized, recover faster, and get more out of every session. Plus, who doesn’t love feeling their best?

See you at the gym!

Cheers,
Joey Wolfe

P.S. Ready to take your fitness to the next level? I’d love for you to try our 2 weeks of unlimited Team Training and Small Group Personal Training for just $49. Let’s crush those goals together!