Getting the right workout nutrition is crucial for optimizing performance, aiding recovery, and achieving fitness goals. Whether you’re a high-intensity athlete or a casual gym-goer, fueling your body properly before, during, and after exercise plays a significant role. In this article, we will explore the best food choices and nutrient timing for various types of workouts, with a focus on workout nutrition.

Cardiovascular Exercise:

Before: Prioritize a pre-workout meal high in carbohydrates to provide energy for your muscles. Aim for a mix of slow-releasing carbs (e.g., oatmeal) and fast-acting carbs (e.g., bananas). Consume this meal 2-3 hours before your workout for optimal digestion and comfort.

During: For shorter cardio sessions (<60 minutes), water is usually sufficient. However, for longer sessions, easily digestible carbs like sports drinks or energy gels can maintain energy levels and prevent fatigue.

After: Focus on replenishing glycogen stores and aiding muscle recovery with a post-cardio meal. Include a mix of carbs and protein, such as a fruit smoothie with added protein powder or a chicken and quinoa salad.

Cardiovascular Exercise

Strength Training:

Before: Prioritize protein to support muscle growth and repair. Choose lean sources like baked chicken or Greek yogurt, along with complex carbs such as brown rice or whole-grain bread. Consume this meal 1-2 hours before your workout.

During: Water is generally sufficient for hydration during strength training. However, sipping on a BCAA drink can help reduce muscle damage and promote recovery.

After: Optimize muscle repair and growth by consuming a protein-rich meal within 30 minutes of finishing your workout. Options like grilled salmon or tofu with steamed vegetables and sweet potatoes work well.

Strength Training

High-Intensity Interval Training (HIIT):

Before: Consume easily digestible carbs like a banana or whole-wheat bread with honey for explosive energy. Aim to eat 30-60 minutes before your HIIT session.

During: Hydration is crucial for HIIT workouts. Stick to water, but consider a sports drink for electrolyte replenishment during sessions lasting longer than 60 minutes.

After: Replenish depleted glycogen stores after HIIT with a balanced meal of carbs and proteins. For example, a lean turkey wrap with avocado and a whole-grain tortilla.

(I suggest you read my article on avocado consumption. It provides more information on the topic)

High-Intensity Interval Training (HIIT)


Workout nutrition is essential for optimizing performance and aiding recovery. Following the guidelines provided can help maximize the benefits of your workouts. Remember to listen to your body, adjust as needed, and consult healthcare professionals or registered dietitians when necessary.


  1. American Council on Exercise, Exercise and Nutrition
  2. Journal of the International Society of Sports Nutrition, Post-Exercise Nutrient Timing
  3. Academy of Nutrition and Dietetics, Timing Your Pre and Post Workout Nutrition