Eating and Exercise: How to Maximize Your Workouts

Eating properly and exercising are two essential parts of a healthy lifestyle. Combining these effectively can maximize your workouts and promote overall fitness and wellness. It’s important to pay attention to your diet and training routine to optimize your workout activities. Proper nutrition enhances training which correlates to improved overall body performance.

Whether you are into sports or a fitness enthusiast, it’s important to understand that more than exercise is needed to achieve optimal results. Physical activity without paying attention to your diet can impede your progress and cause health problems. Proper nutrition gives your body the fuel and nutrients to perform at its best during exercise. 

Here are some tips on optimizing your diet and exercise habits to get the most out of your training.

1. Pre-workout Nutrition

Forgetting to fuel up before a heavy workout is like driving a car empty, as experts have recognized. Functioning well in physical exercise and sustaining throughout the routine requires food support. In general, it’s best to consume a combination of protein and carbohydrates before training to maintain energy and build muscle is good for the body.

Eat a balanced meal containing carbohydrates, proteins, and fats about 1 to 3 hours before your workout. Carbohydrates provide readily available energy, while proteins and fats help sustain that energy and aid in muscle repair and recovery.

What to Eat?

Foods such as fruits, whole-grain cereals (with low-fat or skim milk), whole-wheat toast with peanut butter, low-fat or fat-free yogurt, whole-grain pasta, a turkey sandwich, smoothie with fruits, yogurt, egg omelet, and a scoop of protein powder, and even brown rice will make a kick start. Combining carbohydrates and protein before exercise can help improve performance and recovery.


Avoid overeating saturated fats or fiber, which may cause stomach upset and cramping. This is because these fuel types are digested more slowly in the stomach, depriving the muscles of oxygen and energy-producing blood. A few minutes before you exercise (5-10 mins.), eat a piece of fruit like apple or banana.

2. Proper Hydration

Staying hydrated is also essential; certain supplements such as creatine and caffeine may help. 

Staying well-hydrated is crucial for optimal performance during exercise. Drink water throughout the day and ensure you are adequately hydrated before starting your workout. Consider consuming sports or electrolyte-rich beverages during intense or prolonged training to replace electrolytes lost through sweat. 

3. Timing Matters

Meal timing is also an important aspect of pre-workout nutrition. It has a significant impact on your workout cycle and productivity. Large meals should be consumed at least 2-3 hours before exercising. This is especially important for longer workouts, as there is evidence that pre-workout meals do not significantly affect performance for activities lasting less than an hour.

If you eat less than an hour before the exercise, choose easily digestible foods that contain mainly carbohydrates and protein. At the same time, smaller snacks can be consumed half an hour before the workout. 

Eating Healthy Foods 

Best time to eat: Before or After Workout?

The answer to whether you should eat before or after a workout depends on many factors, including personal preference, type of training, and fitness goals. The truth is no one-size-fits-all answer. However, studies show that whether you eat before exercise can change how your body responds to exercise. Thus, experts agree that having a meal, especially for rigorous activities, is much needed. There are important guidelines to remember to have a better understanding of food intake pre and post-exercise:

  • Eating Before Workout

If you’re doing a high-intensity or endurance exercise, eating a meal or snack before the workout can give you the necessary energy to perform well. Consuming a balanced meal containing carbohydrates, protein, and a small amount of healthy fats about 1 to 3 hours before your workout is best. The closer you are to the workout time, the lighter the meal or snack should be to avoid discomfort during exercise.

  • Eating After Workout

Consuming a meal or snack after a workout is crucial for recovery and is highly recommended to replenish your energy stores. Eating protein-rich foods after exercise can help repair and rebuild your muscles. Consuming carbohydrates after a workout helps replenish glycogen stores, which are depleted during intense exercise.

4. During the Workout


The need to fuel up in the middle of a workout with sports drinks or light snacks is generally a big no to most people. Shorter-duration workouts of 60 minutes or less will need nothing but water throughout the routine. However, those who do endurance exercise such as running or biking for more than an hour will benefit greatly from fuel during training. It has been shown by decades of exercise science research that it can delay the onset of fatigue and improve performance. 

5. Post-workout Nutrition

The importance of a pre-workout meal varies from situation to situation, but most experts agree that a post-workout meal is beneficial. Refuel your body after exercise to aid muscle recovery and replenish glycogen stores. Your aim is to eat a meal containing carbohydrates and proteins within 1-2 hours after your workout. 

What to eat?

Meals such as grilled chicken with quinoa and vegetables, a tofu stir-fry with brown rice, or a salmon salad with sweet potatoes will equip the body with what was lost during the sweaty activities. Drink water, and you can make it colorful by blending your water with 100% juice, such as orange juice which provides fluids and carbohydrates. 

Grilled Chicken with Vegetables 

Also, protein intake after an exercise cycle is much needed. Protein is essential for muscle repair and growth. Incorporate lean protein sources into your diet, such as chicken, turkey, fish, tofu, beans, and lentils. Consider having a protein-rich snack or shake after workouts to support muscle recovery.

For snack variations after your workout, you may choose raisin bread with cheese (cottage) and sliced bananas, a whole-wheat tortilla with hummus, whole-wheat crackers with cheese and dried figs, or a couple of eggs with toast and fruit. 


Keep in mind that everyone responds differently to diet and exercise. Everyone is unique, and different workouts may require specific nutritional needs. Experimenting with varying eating patterns and tracking how your body responds can help you determine the best approach for your exercise routine. If you have a particular fitness goal or health concerns, the advice of a registered dietitian or qualified fitness professional can help create a customized nutrition plan.