Tasty Pre- and Post-workout Meal Ideas (with Macro Counts!)

Why does figuring out what to eat before and after your workouts feel so complicated? Between not wanting to feel too full before that obé Cardio Boxing class or not knowing how much to wait between breakfast and exercise, the pre-workout snack gets ditched. On the flip side, that slim time window between your workout and the next set of appointments or responsibilities leaves little room for refueling. Or maybe someone told you, once upon a time, that skipping a pre- or post-workout meal on purpose is a sure way to lose weight, so you stick to it. 

Whatever the dilemma, it’s understandable (there’s a ton of misinformation out there!)—but you don’t have to settle. Our resident nutritionist and fitness instructor Kat B. comes to the table with some quick, efficient pre- and post-workout meal ideas while explaining why these are two fuel checkpoints you don’t want to miss. 

Why You Shouldn’t Skip Pre-Workout Fuel 

Eating before a workout can be tricky, especially if you’re an early riser. While many early morning fitness enthusiasts may work out on an empty stomach, studies show that eating before a workout, even in small quantities, can improve your workout performance. (Check out Kat’s must-read blog on the drawbacks of working out on an empty stomach!)

The expert suggestion is to consume food at least 30 minutes before exercising, with a focus on carbohydrates. The body’s primary energy source during exercise is glycogen, which is broken down from the consumption of carbohydrates. Prioritizing carbs before a workout will help you reach your next PR (trust us)! Kat also recommends keeping any pre-workout fuel low in fat to avoid stomach distress before or during your workout.

Our Favorite Pre-Workout Meal and Snack Ideas

Oatmeal with Berries & Nuts

Macros: Protein: 14g // Carbs: 36g // Fat: 20.5g
Ingredients:
½ cup oats (old-fashioned or quick-cooking)
1 cup nut milk
¼ cup sliced almonds
½ cup fresh blueberries

English Muffin with Nut Butter & Banana

Macros: Protein: 14g // Carbs: 57g // Fat: 17g
Ingredients: 
1 whole grain English muffin, toasted
1 tbsp peanut butter
1 medium banana, sliced

Banana & Hard Boiled Eggs

Macros: Protein: 15g // Carbs: 29g // Fat: 11g
Ingredients:
2 hard-boiled eggs, peeled 
Salt and pepper to taste
1 medium banana

Homemade Granola Bar (recipe HERE)

Macros: Protein: 7g // Carbs: 34g // Fat: 13g
Ingredients:
2 cups old-fashioned oats
1 cup chopped nuts and/or seeds
¼ unsweetened coconut flakes (optional)
½ cup honey
⅓ cup peanut butter
2 tsp vanilla extract
½ tsp cinnamon
¼ tsp salt
⅓ cup dried fruit
*see recipe for baking instructions*

Greek Yogurt & Dried Fruit

Macros: Protein: 20g // Carbs: 38g // Fat: 4g
Ingredients:
8 oz low-fat Greek yogurt
¼ cup dried fruit (raisins, cranberries, mango, apricots, etc.)

Why a Post-Workout Meal Makes a Big Difference

A snack or meal is key to helping the body repair and recover after any workout. That’s because your body enters an anabolic state—known as the “anabolic window”—after exercise, which prepares it for muscular synthesis (the building and repairing of muscle). That anabolic window typically lasts for about 2 hours after exercise, but studies show the body may remain sensitive to muscle protein synthesis for up to 2 days after a workout! 

The most important macronutrient in muscular synthesis is protein. (For a crash course on protein and why your workout routine needs it read this.) Eating your protein after exercise has been shown to support skeletal muscle growth, increase strength and power, and improve your body composition. Post-workout meals or snacks that combine protein AND carbohydrates can be particularly impactful in repairing muscle and glycogen stores, especially after participating in endurance activities. 

On the flip side, skipping fuel after class can hinder muscle recovery, tank your energy levels, slow down your metabolic rate (affecting your ability to burn calories efficiently), and cause losses in performance down the line. All the more reason to reward yourself with something nutritious! 

Our Favorite Post-Workout Meal and Snack Ideas

Berry & Greens Protein Smoothie

Macros: Protein: 31g // Carbs: 41g // Fat: 23g
Ingredients:
1 scoop of protein powder (we love Orgain for a vegan-friendly option!)
1 cup spinach
1 cup frozen mixed berries
1 tbsp peanut butter
1 cup almond milk

Chicken, Brown Rice, & Veggies

Macros: Protein: 30.4g // Carbs: 31.7g // Fat: 4.2g
Ingredients:
3 oz grilled chicken breast
½ cup brown rice (cooked)
1 cup mixed veggies (cooked or raw)

Cottage Cheese & Fruit

Macros: Protein: 25g // Carbs: 39g // Fat: 2.7g
Ingredients:
1 cup low-fat cottage cheese
½ blueberries
1 tbsp honey

Chickpea Salad Sandwich (recipe HERE)

Macros: Protein: 13g // Carbs: 39g // Fat: 10g
Ingredients:
2 15.5-ounce cans of chickpeas (about 3 ¾ cups)
2 tablespoons celery (minced)
2 tablespoons yellow onion (minced)
2 tablespoons parsley
4-5 tablespoons vegan mayonnaise
2-3 teaspoons vegan Dijon mustard plus more to taste
½ teaspoon salt
2 slices whole grain bread

Avocado Toast

Macros: Protein: 32g // Carbs: 36.5g // Fat: 40.8g
Ingredients:
½ ripe avocado, mashed
2 eggs (poached or scrambled)
2 slices whole grain bread, toasted
2-3 tbsp hemp seeds
Dash of red chili flakes
Salt and pepper to taste

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