Eat this before you workout
You’re working out consistently.
Protein is dialed in.
But there’s one more nutrition piece most people overlook.
What you eat around your workouts.
Not complicated.
But it matters more than most people think.
Before your workout.
Your body needs fuel to perform.
If you workout fasted first thing in the morning, that’s fine — some people do well with it.
But if you’re working out mid-morning, lunchtime, or in the evening, eat something beforehand.
Aim for a meal or snack 60-90 minutes before you train.
Focus on protein and carbs. Low fat. Easy to digest.
Good options:
Greek yogurt with fruit — quick, easy, effective
Chicken and rice — classic for a reason
A banana with a protein shake — if you’re in a rush
Oatmeal with a scoop of protein — slow burn energy
The goal is to feel fueled. Not stuffed.
After your workout.
This is when your muscles are primed to absorb nutrients.
Within 60 minutes of finishing, get protein in.
Aim for 30-40 grams.
Good options:
Protein shake with milk or water — fast and convenient
4-5 eggs with toast — real food, simple
Chicken, rice, and vegetables — a full recovery meal
Cottage cheese with fruit — high protein, easy
Add some carbs post-workout too.
Your muscles just depleted their glycogen stores.
Carbs help replenish them and support recovery.
Fuel before. Recover after.
Do that consistently and your will feel better, your recovery improves, and your results compound faster.
Book a free intro here and let’s make a plan together.
