Pre and Post Work Out Nutrition

Pre and Post Work Out Nutrition

By now, you probably have your work day and boot camp routine figured out. Clothes (check), water bottle (check), towel (check), and pre/post workout snack (umm, come again). Whether it’s the day of or moments before you head out the door, you likely put a little thought into your workout gear. So naturally, the next habit is ensuring your body is fueled and ready to reach your health and fitness goals.

On the days you work out, your body upgrades from an UberX to an UberBLACK. It’s funny, but it’s true. Physical activity provides extraordinary benefits to your body inside and out, but it also requires extra energy for your body to perform and recover. The best way to “treat yo’self” on boot camp days is to eat a snack before your workout (preferably in the window of 30 minutes to 3 hours) followed by a snack or meal soon after (as in within 20-30 minutes).

So what should you eat? Simply put, stick to foods that you are used to eating. Trust me, your body doesn’t need another surprise in addition to the workouts planned by Sarah, Rachel, and Nicole.  Consider carbohydrate and protein food sources your workout buddies and make it a point to include them into your routine pre- and post-workout. But which ones and how much of them? Check out this great article written by a registered dietitian who shares 9 tips to sum up everything you need to know about fueling for fitness. Bon appetit!

Pre- Workout

  • Snack: A smoothie with 1 cup of fruit and 2 cups of vegetables or this protein-packed green smoothie recipe (drink half before the workout and half after)

  • Snack: An apple or pear with 1 tablespoon of nut butter

  • Snack: ¾ cup of Greek yogurt with 1 tablespoon granola and ½ cup of berries

  • Snack: 2 tablespoons of dried fruit and 1 tablespoon of raw, unsalted nuts

  • Snack: 100-calorie granola bar

  • Snack: 1-2 rice cakes topped with 1 tablespoon of nut butter

  • Meal: Oatmeal with a tablespoon of peanut butter and ½ cup of fruit

  • Meal: 4 ounces of baked salmon, ¾ cup of brown rice, with 1 cup of roasted veggies


  • Snack: 1 cup of chocolate milk

  • Snack: 1 slice of whole wheat toast with 1 tablespoon of peanut butter and ½ sliced banana

  • Snack: 2 graham crackers with a tablespoon of peanut butter

  • Snack: 1 to 2 hardboiled eggs with a slice of whole wheat toast

  • Meal: A 7-inch round whole wheat pita stuffed with grilled veggies and 2 tablespoons hummus

  • Meal: A protein-rich green smoothie

  • Meal: Veggie omelet with avocado and ½ cup of roasted potatoes

  • Meal: 4 ounces of steamed trout with a baked sweet potato and sautéed spinach
    *Here’s the article too just in case you need the full link:


Meals for the week

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