What to Eat Before and After Your Workout (new guest post)

What to eat before and/or after a workout is one of the most common nutrition questions I get asked – by clients I work with in person, my online coaching clients, and those that follow my daily emails, blog, etc …

The truth of the matter is, if you’re not fueling properly before and after your training sessions, you’re shooting yourself in the foot!

Today I have an article for you from my buddy Funk Roberts. Funk is one of the top mixed martial arts coaches in the world, and has worked with many of today’s top fighters.

You can use Funk’s nutrition tips whether you are a fighter yourself, or you are just looking to get more out of your workouts.

Take it away Funk!!


What to Eat Before and After Your Workout
by Funk Roberts, co-creator, the Ultimate Fitness Bundle

What should I eat to boost my energy levels for a workout?

This is a question that most people and athletes have problems answering.

There is so much information out there that it can be overwhelming.

Proper nutrition before and after your workout session can be the difference between having energy to crush through a workout and fuel the body to make the gains you are looking for…

…or trudging through a sluggish workout only to end up having your body eat away at what you worked so hard to build.

In this artIcle, I will give you the information that you need to ensure you nourish your body correctly pre AND post workout.

Proper nutrition is the key to getting consistent and effective workouts and fueling the body with the proper foods for muscle gain, fat loss and recovery.


Before you workout your body needs ample time to digest what you’ve put in it.

A good rule of thumb is to wait 1-hour prior to exercise. You want to make sure that you have enough time to digest the food before you embark on your workout.

Post workout nutrition should be eaten NO LONGER than 1 hour after exercise.


Prior to starting your workout, the best foods are in the form of carbohydrates and proteins. Yes I said carbs. Carbs are not bad for you when choosing the right ones.

A pre-exercise meal should include slow digesting carbs.

Slow digesting carbs will release glucose gradually into the blood stream, which is what you want prior to your session to help prolong energy and physical endurance.

Don’t forget that it’s just as important to eat smart after your workout has subsided and you’ve come down.

After a workout, your body is like a sponge, ready to soak up the nutrients in food to restore energy and replenish your muscles.

The best time to consume carbs from starches and fruits is in your post workout anabolic window of opportunity, which is within one hour after high intensity training.

A mixed meal high in fast digesting carbohydrates with moderate portion of protein soon after completing the workout is best.

After a high Intensity workout or training session you should consume no less than 2 or 3 to 1 carbs to protein ratio for best results.

The right foods alone won’t get you through a workout – you’ll have to get the right hydration with water while you exercise.

You should drink at least 16 ounces of water two hours before a workout, and about 6 to 12 ounces every 15 to 20 minutes during exercise. (An ounce is about a mouthful.)



Some food suggestions prior to a workout include:

– Vegetables like celery, cucumber, tomatoes
– Low-fat yogurt
– Fresh fruit such as cherries, plum, peach
– Apple
– Oatmeal
– Healthy Cereal
– Oat bran bread


Post workout you can increase the protein to restore your muscles.

Some suggestions are:

– Greens and Vegetables
– Whey protein Fruit Smoothie
– Bagel with jelly
– Baked or Sweet Potato
– Stir-fried chicken and vegetables over brown rice
– Eggs
– Fish
– Beans
–Fruit Watermelon, banana
–Sports Drink immediately after training


Any foods with a lot of fat can be very difficult and slow to digest and remain in the stomach a long time.

They also will pull blood into the stomach to aid in digestion, which can cause cramping and discomfort.

Doughnuts, fries, potato chips, and candy bars should be avoided.

I suggest not having any sugar prior to your workout as some people do not perform well after a blood glucose spike.

If you’re squeezing a workout into a busy schedule, you may be tempted to grab a protein bar on the way out the door, but DON’T DO IT.

Most bars are “glorified candy bars, often providing even more calories and are likely to be loaded with sugar.

Caffeine had been thought to boost endurance by stimulating a greater use of fat for energy, and thereby reserving glycogen in the muscles.

Research, however, doesn’t seem to support that theory. When caffeine improves endurance, it does so by acting as a stimulant.

Caffeine can have serious side effects for some people. Those who are very sensitive to its effects may experience nausea, muscle tremors, and headaches.

Too much caffeine is a diuretic, and can result in dehydration, which decreases performance.

In conclusion, if you’re going to invest the time to put yourself through a productive workout, then it’s imperative to nourish your body correctly pre and post workout.


Thanks for sharing that article with is Funk – great stuff!!

Hope that was helpful for you, and you got your questions answered on what to eat before and after a workout.

Funk is the co-creator of an amazing collection of fitness, conditioning and strength resources.

Its called the Combat Bundle, and it’s a bundle of ebooks/videos put together by 72 of the greatest experts on the planet.

The Combat Bundle: 72 Fitness & “Fit Like A Fighter” Resources <= 97% OFF

The Combat Bundle is ONLY available for 1 week.

I highly recommend checking it out.

Here’s a picture of everything that’s included…

– 22 “Fit Like A Fighter” Fitness Programs valued at $532.55
– 16 Strength & Conditioning Programs valued at $329.74
– 8 Combat Skills & Martial Arts Programs valued at $200.85
– 5 Nutrition Programs valued at $78.99
– 5 Flexibility, Mobility & Rehab Programs valued at $154
– 6 Self Defense Skills Programs valued at $127.95
– 6 Women’s Only Programs valued at $167.93
– 4 Trainers Programs valued at $163.89
– 25 Discount Codes to Amazing Products

Total Value of the Combat Bundle is $1,774.90!

The Combat Bundle: 72 Fitness & “Fit Like A Fighter” Resources <= 97% OFF

If you’ve ever wanted one of these products, now is the time to act.

Here’s to helping you develop more strength, power and a better physique!

- Forest Vance, MS, RKC II

PS - As I mentioned above, the Combat Bundle Sale is ONLY available for 1 week (Nov 3rd-10th).

Then it will be gone FOREVER.

This is your ultiource for helping you build amazing strength, power and get as fit as a fighter.

The Combat Bundle: 72 Fitness & “Fit Like A Fighter” Resources <= 97% OFF

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