Examples of what you eat before and after a workout?

stephmph16

I'm looking for ideas on what to eat before and after a workout. Got any favorites?

You can also share if it differs on cardio vs. lift days. Thanks!

Jules_farmgirl

I workout fasted in the morning when I wake up. I can't usually eat til at least 1-3hrs after and like to have a shake or protein drink

CafeRacer808

Usually just a piece of fruit, some toast or a bagel an hour before. After, either a green smoothie or a full meal, depending on the time of day.

H_Ock12

I work out fasted, but will have a glass of water and caffeine pills before. When my feeding window opens, I'll have a protein shake while I'm fixing my meal.

MeiannaLee

When I wake up I'll have something light because I run for an hour straight then lift:
-1/4 serving of oatmeal with frozen berries
Or
-1/2 piece of fruit

After, Im not hungry and Ill fast until 2-3pm

Michael190lbs

I workout weights 5am then bike at 630-730 I eat about 1000 calories of mixed Macro's 830am

Typically 7-8 ounces of Roastbeef, 1 ounce of Cheese, Mayo 2 tbl spoons, 2 slices 18 seed whole grain bread,
8 ounces whole milk mixed with 1 scoop Protein, fat, Carb chocolate powder (180 calories)


My favorite is a 16-20 ounce Ribeye with Bluecheese sandwich I eat one every week with Horsey sauce about 1800 calories with a glass of whole milk and bread heres a Pic

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kwtilbury

Pre-workout: 40 grams of whey protein and an apple
Post-workout: 30 grams whey/casein mix and a banana

__TMac__

On a light workout day, I workout fasted then eat something like two eggs on a slice of whole-grain toast. On a heavy day, I have an egg on toast before and whole-fat, plain yogurt with a banana and nuts after. Or the other way around. If I can't get get to the post-workout food within a half-hour or so, I take a large swig from the Gatorade bottle I keep in my gym bag. I don't drink it otherwise.

And coffee. Always coffee.

deannalfisher

I tend to workout in the evening - my pre-workout is normally something like a greek yoghurt (15g carbs/15g protein) and then some gummy bears or similar (to get my carbs up to 50g) - I've found that has worked for me and gives me the energy I need for workouts that exceed 1.5hrs)

stephmph16

@Michael190lbs I'm drooling, that looks delicious!

Thanks guys for the ideas! I am realizing I need to up my carbs and protein before workout; I ate a chicken salad the other day and was just dragging *kitten*. I always do a shake after because I do evening workouts and making dinner/getting kids fed takes awhile.

livingleanlivingclean

I workout about 545-7/730pm. I usually eat lunch at about 1/2pm and nothing til dinner (which is post workout as I eat it when I get home from training).

ishmallow

Pre: (two hours or so after a big meal)trail mix, water, fruits, preworkout mix
Post: whey, milk, raw eggs , PB -> meal in an hour when the hunger kicks in

lporter229

If I go first thing in the morning I am usually going fasted, but on weekends when I do a 10+ mile run, I will have a snack beforehand. Usually it's a frozen waffle with peanut butter and jam or a banana with peanut butter. After my morning run during the week I usually have a protein shake made with milk and banana. On the weekends, I eat a big meal when I get back from my run.