What to eat before and after training?

Food directly affects our day-to-day performance, especially if you exercise or practice sports. The intensity, duration, and frequency of your training sessions represent a significant role in your daily energy requirements, depending on your objective.

Pre-workout snack                  

The purpose of eating before the training session is mainly to keep you satiated and provide you the required energy to have efficient performance.  

It is suggested eating snack 1 to 2 hours before your workout. However, when you don’t have enough time, you can eat a smaller portion 30 minutes before your training session. Or if you made a complete meal 1 to 2 hours before exercise, you can skip this snack.

The pre-workout snack should contain all macronutrients (carbohydrates, protein, and fats), focusing on being rich in carbohydrates and protein. It is recommended to be low in fat and low in fiber to facilitate your digestion.


  • An apple with peanut butter
  • Fruit and seeds
  • One piece of bread with peanut butter and half a banana or with honey or jam without added sugar
  • Greek yogurt with fruit or granola
  • Avocado toast
  • Rice cakes with bitter chocolate
  • One piece of bread or cookies with sour milk and honey

** Remember: these are just examples and ideas. The amounts depend on your goal, the elapsed time of your last meal and the composition of it **

Post-workout snack

The purpose of consuming something after training is to recover glycogen stores and muscle recovery.

The post-workout snack should contain all macronutrients (carbohydrates, protein, and fats). However, it focuses on protein. Protein helps muscles and tissues rebuild and repair to stimulate the development of new tissue.  (ATTENTION: eating food rich in protein and/or consume protein powder does not generate muscle on its own, it involves more factors). Do not forget to include carbohydrates, which help the muscle replenish glycogen stores lost during training.

It is suggested eating the snack half an hour-one hour after training. You can skip this snack if it matches your next complete meal.


  • Banana milkshake with milk or protein powder with vegetable milk
  • Rice cake with sour milk or ricotta cheese
  • Oatmeal with whites
  • Ricotta cheese with berries
  • Avocado toast

** Remember: these are just examples and ideas. The amounts depend on your goal, the time that will pass for your next meal and the composition of it **

In turn, it is relevant to replace water and electrolytes that are lost through sweat.  

The pre-workout and post-workout snacks are considered in a meal plan only if you are going to exercise.  If you are not going to train, only skip them. It also depends on the lifestyle and type of exercise or sport that each person performs. Therefore, do not forget to consult with a professional!

Do you want more information or nutritional consultation?

We leave you below the contact details of Frida, licensed in nutrition. 

IG: @nutrisein

FB: nutriseinbyFridaMoreno

American Dietetic Association; Dietitians of Canada; American College of Sports Medicine, Rodriguez NR, Di Marco NM, Langley S. American College of Sports Medicine position stand. Nutrition and athletic performance. Med Sci Sports Exerc 2009;41(3):709-731.

Cañada, D. & González, M. (sin año). Nutrición, actividad física y deporte. Noviembre 2019, de Kellogs. Sitio web:

Comité Olímpico Internacional, (2012). Nutrición para deportistas. Noviembre 2019, de Comité Olímpico Internacional. Sitio web:

Dr. Álvarez, V., Dr. Cuevas, M., Dr. Olivos, D., & Nut. Jorquera, C. (2012). Nutrición para el entrenamiento y la competición. Noviembre 2019, de Clínica Condesa. Sitio web:

FIFA, (2010). Nutrition for football; a practical guide to eating and drinking for health and performance. Noviembre 2019, de FIFA. Sitio web:

USADA (2019). Nutrition Guide. Noviembre 2019, de USADA. Sitio web:

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