What to Eat Before and After a Workout, According to a Expert


Rehydrate ASAP.

Replenishing the fluids you lost while sweating as soon as you can is even more important than eating right away. Don’t stop drinking just because you’re done shvitzing. Getting enough water after exercise depends on many factors, namely the length and intensity of the exercise, the environmental conditions, and your individual physiology. If you want to get all scientific about determining your fluid needs post-workout (trust me, I love to go there) you’ll need to bust out that smartphone calculator. Start by weighing yourself before and after exercise and recording both numbers. After your workout, drink 16 ounces of fluid for every pound you’ve lost. Again, do what feels right for your body. And as mentioned above, use your pee as a guideline for your overall hydration status.


Here are a few post-workout snack and meal ideas I recommend:

  • Snack: 1 cup of chocolate milk
  • Snack: 1 slice of whole wheat toast with 1 tablespoon of peanut butter and ½ sliced banana
  • Snack: 2 graham crackers with a tablespoon of peanut butter
  • Snack: 1 to 2 hardboiled eggs with a slice of whole wheat toast
  • Meal: A 7-inch round whole wheat pita stuffed with grilled veggies and 2 tablespoons hummus
  • Meal: A protein-rich green smoothie
  • Meal: Veggie omelet with avocado and ½ cup of roasted potatoes
  • Meal: 4 ounces of steamed trout with a baked sweet potato and sautéed spinach

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