You can’t drive a car without some gas in the tank, and your body’s no different. That means that when it comes to pre- and post-workout snacks, what you fuel up with matters.
Not sure where to start? Don’t focus too much on your skill level: Whether you’re training for your next triathlon, still trying to master your gym’s elliptical, or somewhere in between, eating right is still important. And here’s a secret for you: There’s more to workout food than protein shakes and energy bars. So, let’s get to it.
WHAT TO EAT BEFORE A WORKOUT
Some people prefer to exercise on an empty stomach, but others feel better when they eat beforehand. If you fall in that camp, try these tips for pre-workout nutrition:
- Go for easily digested carbohydrates, which are great for increasing your blood sugar quickly and give you a quick energy boost before exercising. Think bananas, bagels, and toast.
- Don’t go overboard on the fat and protein: Though essential as part of your diet, they take longer to digest—leaving you feeling full and potentially uncomfortable. The last thing you want is a bloated stomach when you're trying to run, twist, or do a downward dog.
- Drink 2 or 3 cups of fluid about two hours prior to exercise to ensure you are hydrated. Proper hydration is key for optimizing your performance.
Morning
Spicy Avocado Toast with Egg: Avocado and an over-easy egg add just the right amount of protein to safeguard those muscles, and whole-grain toast provides some good carbs for energy.
Mixed Berry Smoothie Bowl: Fruit is a great source of simple, easily digestible carbohydrates that’ll give you the energy you need to power through your workout without weighing you down, and besides—this cool, creamy treat is as refreshing as can be.
Oatmeal Power Bowl with Peanut Butter Drizzle: Dig into high-quality carbs like oats and banana, plus nutrient-packed chia seeds.
Midday
Avocado Corn Salad: This light and zesty salad recipe skips the lettuce and opts for diced avocados, sweet corn, RO*TEL® Mild Diced Tomatoes & Green Chilies, and Mexican spices.
Healthy Choice® Power Bowls® White Bean & Feta Salad: Short on time? Get a healthy portion of daily protein and fiber from this bold, yet sophisticated vegetarian bowl. Or, you could truly grab-and-go with a Healthy Choice Mango Edamame Wrap.
Evening
Grilled Salmon with Soy Glaze: Light, satisfying, and packed with flavor. Use white basmati rice instead of brown for a more pre-workout-friendly meal.
Skillet Lemon Chicken: This delicious low-fat dish is made right in one pan with lots of fresh lemon juice, tender Birds Eye® Steamfresh® Premium Broccoli Florets, and seasonings. Use instant white rice instead of brown rice, which is easier to digest.
WHAT TO EAT AFTER A WORKOUT
Here are some tips for recovery:
- Pair carbs and protein instead of choosing one or the other.
- Drink about 2 cups of fluid for every pound of weight lost during exercise. That lost weight is mostly water weight that you’re shedding out in sweat. Try weighing yourself before and after exercise to get an idea of how much water you've lost. Replace that to ensure proper hydration.
Morning
Chocolate Peanut Butter Breakfast Bars: These pack in both carbs and protein in super-portable little packages! They’re made with oats and Egg Beaters® Original, and you can even experiment with replacing the brown sugar with banana or some applesauce.
California-Style Omelets: Feel free to toss in whatever extra fresh veggies you have in the fridge, but start with baby spinach, avocado, and Hunt’s® Organic Diced Tomatoes.
Vegan Carrot Cake Smoothie: Dessert vibes… for breakfast? Sign us up. This super satisfying smoothie is full of the flavors of carrot cake, but opts for healthy ingredients like bananas, carrots, pineapples, and rolled oats.
Midday
Mediterranean Chicken Pita Pockets: If you always tend to work out in the afternoons, this makes a great quick lunch option—make a big batch of the ingredients on a Sunday and enjoy them all throughout the week!
Healthy Choice Power Bowls: Sometimes even the easiest recipes feel like too much effort—we totally get it. Every Healthy Choice Power Bowl is made with wholesome ingredients and filling protein, so you can choose the variety that best suits you.
Evening
Southwest Quinoa Skillet: You can prepare this the night before; just reheat the next day and it’s ready to go. It's a flexible recipe made with a can of Rosarita® Premium Whole Black Beans, RO*TEL® Original Diced Tomatoes & Green Chilies, and white quinoa, so you can easily add whatever vegetables you'd like.
Tilapia with Black Beans and Corn: For another hearty sit-down meal following your workout, this is a great option. Skip the shucking and make with Birds Eye Steamfresh Organic Super Sweet Corn. It’s ready in about 20 minutes or less, and you can double the salsa recipe for a fresh chip dip the next day!
Sesame Chicken Stir Fry: Whip up takeout vibes in a snap with the healthful boost that hard-working body needs! A bag of Birds Eye Sugar Snap Stir-Fry meal starter brings the veggies, and you’ll add in some chicken and brown rice for the protein.
Vegetarian Farro Skillet: Farro is packed with healthy protein and complex carbs, perfect for fueling up after a tough workout. Plus, smoky Hunt’s Fire Roasted Tomatoes and cumin-sauteed veggies pack every bite with flavor. Top it off with a little cheese for some indulgence—you earned it!
