If you’ve ever felt lightheaded during a workout or totally drained by the end, chances are your body didn’t get the fuel it needed. At Sweat & Smile, I believe what you eat around your workouts is just as important as the workouts themselves. Your food gives your body the energy to move, lift, run, and recover.

Let’s break down what to eat before and after a workout to help you feel your best, stay strong, and get the most out of your effort.

I used to not think that much about what I ate before a workout. But every time I trained, I felt tired faster and didn’t lift as well. Once I started paying attention to my pre- and post-workout meals, everything changed. More energy, better focus, and a smoother recovery.

“Food is fuel. Don’t expect your body to perform on empty.”

Before a Workout: Fuel Your Energy

The goal here is to give your body enough carbohydrates to power through your workout. Carbs are your body’s main energy source, especially for strength training, cardio, or any high-intensity session.

Good pre-workout carb sources include:

• A banana (my personal go-to—it’s quick, light, and works)
• A slice of toast or a small bowl of oatmeal
• A bit of white rice or rice cakes
• A fruit smoothie

What to avoid:
Heavy meals, greasy food, or anything super high in fat or fiber right before a workout. These can slow you down or make you feel too full.

What about protein before a workout?
It’s not essential. You can have a little bit if it’s part of a balanced meal, but don’t worry too much. Your focus should be on carbs.

After a Workout: Refuel and Rebuild

Once you’ve finished your workout, your body is ready to recover and repair. This is where protein becomes key—it helps your muscles rebuild and grow stronger. You’ll also want to bring back some carbs to replenish the energy you used.

Good post-workout food combos include:

• Grilled chicken and white rice
• A protein shake with banana or oats
• Eggs with toast and avocado
• Greek yogurt with fruit

Aim to eat within 30–60 minutes of finishing your workout to get the best recovery benefits.

Wrapping Up with Key Insights

You don’t need to overthink it. Just remember:

• Carbs = energy before your workout
• Protein + carbs = recovery after your workout
• Don’t skip meals or train on empty

Fueling your body the right way helps you feel better, move better, and see better results. At Sweat & Smile, we’re all about keeping it real and finding what works for you.