Published on February 01, 2019

Power Trip

banana towel and water bottle on a gym benchWhat you eat before and after your workouts could boost your results. Eating certain foods before working up a sweat can energize you, and refueling afterward can help rebuild muscle tissue quickly.


Carbs are a girl’s best friend when it’s time to work up a sweat. The idea is to mix complex carbohydrates with simple ones so your muscles get the energy they need during exercise. Add in some protein to keep you feeling fuller longer. Try to eat one of these easy-to-digest snacks or meals one to three hours before your workout.

  • Banana (perfect last-minute snack to stash in your bag)
  • Homemade fruit-and-yogurt smoothie
  • Oatmeal with fresh fruit
  • Peanut butter and jelly sandwich
  • Trail mix made of nuts, seeds and dried fruit


After a workout, your body is in recovery mode. Lean protein and carbs can help rebuild your muscle tissue. Eat within an hour after your cool down.

  • Chicken with grilled veggies
  • Chocolate milk (hooray!)
  • Hard-boiled or scrambled egg and whole-wheat toast
  • Salmon with sweet potato
  • Tuna fish sandwich on whole wheat with hummus and spinach
  • Veggie omelet with avocado

Drink Up

Water should be your go-to drink before, during and after your workout.

  • Aim for 2-3 cups before exercising.
  • Sip one cup every 20 minutes during exercise
  • Savor 2-3 cups while you’re winding down.
  • If you’re working out for more than an hour, it’s OK to have a sports drink because it replaces lost electrolytes.

If you need help creating a diet tailored to meet your needs, meet with one of our registered dietitians who offer outpatient nutrition counseling services. You’ll need a referral, so talk with your regular doctor first.