You pulled up the Peloton app, popped in your headphones, and threw on your fave running shoes. Now, if you could just figure out what to eat before and after your workout, you’d be all set! We’re here to make it simple, so before you head out the door, check out our tips on what to eat to get the most out of your workout and recovery.

Pre-Workout Nutrition Tips

Eating before you exercise fuels your muscles, giving you energy to get the most out of your workout.
Eat a carbohydrate-rich meal or snack like oatmeal, a smoothie, apple, banana, trail mix, or snack bar 1-3 hours before you exercise. Protein and fat digest more slowly and might cause stomach discomfort.
If you’re short on time, grab a piece of fruit a few minutes before you begin
Drink at least 15 oz water before you exercise and continue to drink water during your workout.
Some people prefer exercising first thing in the morning in a fasted state. Some research suggests you may burn more fat exercising fasted, but your workout might be compromised due to lack of energy. This is definitely a personal preference, so if you want to try it, have a snack handy in case your blood sugar drops during your workout.

Post-Workout Nutrition Tips

Prep your post-workout meal, before you start your workout, to make it easy for you to reach for those foods that help you start the recovery process.
Eat a balanced meal or snack, 30-60 minutes after exercising, or at least within two hours. This will help your body repair and build up energy stores for your next workout and avoid a drop in blood sugar.
Choose snacks and meals that are a combo of carbs and protein. Together, these macronutrients refuel your tired muscles and restore your energy for the rest of the day.
Keep fats relatively low, immediately after exercise, as they slow the digestion process and can leave you feeling bloated.
Your metabolism is up after you exercise, so it’s the best time to enjoy a meal with your gal pals!