What to Eat Before and After a Workout, According to a Sports Dietitian

Whether you are heading out for a short run, squeezing in a gym session, or training regularly, nutrition plays a powerful role in how the body performs and recovers. Eating the right foods at the right time can improve energy levels, support muscle repair, and help prevent fatigue or digestive discomfort during exercise.

According to Rachel Gargano, chief registered dietitian at Live it Up, pre-workout fueling does not need to be complicated—especially when time is limited. When there are only 15 minutes before exercising, easy-to-digest carbohydrates such as crackers, pretzels, applesauce, or toast with honey provide quick energy without weighing the body down. High-fat and high-fiber foods, on the other hand, can slow digestion and lead to cramping or stomach discomfort during workouts.

Post-workout nutrition is just as important and varies depending on the type of exercise. After endurance activities like running or cycling, a combination of carbohydrates and protein helps replenish energy stores and support recovery. Strength training sessions place greater emphasis on protein intake, with 15 to 30 grams recommended within one to two hours after training to support muscle repair.

Gargano also notes that athletes following vegan or dairy-free diets can meet their nutritional needs through whole grains, legumes, soy-based proteins, and plant-based protein shakes. Combining grains and legumes can further support muscle recovery and sustained energy.

While many active individuals strive for “clean eating,” performance nutrition sometimes requires flexibility. Following an 80/20 approach—prioritizing whole foods most of the time while incorporating convenient performance fuels when needed—can help maintain balance without compromising training results.

With nearly 20 years of experience in nutrition and wellness, Rachel Gargano, chief registered dietitian at Live it Up, emphasizes that fueling, hydration, and timing all work together to support long-term health and performance. For individuals engaging in regular or high-intensity activity, personalized guidance from a qualified dietitian can help ensure nutritional needs are being met.

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