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3 min read


Reaching your ideal fitness goals is a true commitment and testament to yourself that requires rethinking of your daily and most basic decisions. From your sleep cycles to your diet, everything that you once barely thought about is now crucial for your lifestyle change.

While diet is obviously an important component on the never ending health journey, thinking about what is best to eat before and after a workout are something that many of us have never pondered before. With different nutrients providing different benefits and effects on the body, it’s important to know what food is the most beneficial to eat before and after your workout to deliver the best results.

What to Eat Before Working Out

If you are eating 2-3 hours before your workout, then it’s best to get a nutritious balance of  proteins, fats and carbs. For your next pre-workout meal, try some of these options:

  • Lightly steamed broccoli with olive oil and a small side of shredded chicken
  • Avocado toast with an egg
  • Oatmeal with Vegan Protein and sliced banana
  • Toast with peanut butter and bananas

Basically, the idea is to get a solid balance of nutrients without eating too densely.

If you only have one hour to eat before your workout, then opt for a handful of nuts, or a piece of fruit, like an apple or a banana. For both scenarios, just don’t over do it. You’ll definitely want to save room for your pre workout, which should be taken 20-30 minutes before you hit the gym. Also, pre workouts, are full of nutrients that will not only boost energy, but will give you a slight fullness to fight off those hunger pangs until you get that ever-so-rewarding post workout meal.

Want an easy way to cover all your pre and post workout needs?  Ultimate Stack is the answer! This bundle not only comes with pre work out, but also whey protein powder, amino acid blend for muscle recovery and a thermogenic fat burner! What can be better than having all of your workout supplements in one place?

What to Eat After Working Out

So, you’ve had a balanced snack, taken your pre workout and BCAAs, smashed out an awesome workout and now you’re ready for your post workout feast. Well, before you indulge with your favorite food or think you’re in the clear to eat absolutely whatever you want, it’s crucial to think about what is happening to your body.

After working out, your body’s metabolic rate is still running on high, meaning it’s burning calories even while you’re resting. While, this is great news, it’s important to eat highly nutritious foods 30 minutes – 1 hour post workout. By eating healthy and nutrient-rich foods, you’re helping your body out tremendously by giving it the tools it needs to replenish, reduce soreness, build new healthy tissue and preserve lean muscle. Surely you’ve heard it before–abs are made in the kitchen and your post workout meal has a huge impact on your gains.  When thinking about your next post-gym meal, give these options a try:

  • Oven baked salmon and roasted sweet potato
  • Lean turkey burger wrapped in lettuce
  • Veggie quinoa bowl
  • Roasted chicken and sauteed veggies
  • Banana, berry and Her Whey smoothie
  • Vegan Protein Chai Banana smoothie 

Basically, the idea is to get mostly protein and a little carbohydrates into your system post workout. 
While putting in the physical work is important to get you to your goals, what you do in the kitchen is just as crucial! By fueling your body with the nutrients it needs pre and post workout, you are setting yourself up to get the best results possible! To purchase all of your workout supplements in one bundle, check out Ultimate Stack for all of your pre and post workout essentials!