Did you know that what you eat before and after your workouts can affect your recovery time, workout efficiency, and even your muscle growth?
It’s true.
I even recommend keeping track of how certain foods make your body feel pre- and post-workout.
To help you get started, here’s my simple pre- and post-workout meal formula!
PRE-WORKOUT SNACK IDEAS:
→ 30-60 minutes before your workout, eat a small snack with a 3:1 ratio of carbs to protein.
Options:
● 1 slice sprouted grain bread (carb) with a little sliced turkey (protein)
● ½ cup brown rice (carbs) with a bit of grilled chicken (protein)
● 1 medium apple (carbs) with a tablespoon of almond butter (protein & fat)
POSTWORKOUT MEAL/SNACK
→ 30-45 minutes after your workout, go for a 2:1 ratio of carbs to protein.
Examples:
● Greek yogurt (protein) with a handful of berries (carbs)
● A smoothie made with your favorite unsweetened low-fat milk, with 1 cup of berries (carbs) and a scoop of whey protein (protein)
● 4 oz of salmon (protein) with ½ cup of sweet potatoes (carbs)
Those portion sizes are “guestimates.”
The right portion size for you depends on your gender, size, and how long and intense your workout is — a heavy weight-training session will require more fuel than a less-intense workout.
As a general rule, think “tiny meal” before your workout and “moderate meal” afterward!
If you want even more "insider" strategies on how to make the most of your workouts and also ACCELERATE the results you get from them, download our Ultimate Pre-Workout Guide.