October 17, 2018

Pre-Workout & Post-Workout Nutrition Tips

By: Wellbeats trainer Darcy M

Each of our bodies is extremely unique and there is no “one size fits all” when it comes to nutrition.  Experiment with these suggestions and how long before and after a workout to eat them to see what is most appropriate for your body.  Keep food real, and minimally processed and watch your intake of sugar and things that you cannot pronounce!

When it comes to nutrients and their role in fueling your body, carbs help maximize energy for high-intensity exercise, fat helps fuel your body for longer, less intense workouts, and protein aids in building muscle and improves recovery.  Use these guides to determine what your body needs for the workout you have planned that day.


  1. A piece of fruit, such as a banana, orange or apple
  2. Eggs
  3. Greek yogurt
  4. Oatmeal topped with fruit and nuts
  5. Protein smoothie with milk, whey protein powder, banana and mixed berries


  1. Chocolate Milk
  2. Apple with Nut Butter
  3. Pita and Hummus
  4. Nut Butter and Fruit Spread Sandwich
  5. Grilled chicken with roasted vegetables

Remember: It is vitally important to drink plenty of water before and after your workout. Try to take sips of water more frequently than drink a large quantity all at once.  In addition to your body needing water to thrive, you will also burn more calories when you are hydrated.