What to Eat to Stay Fit: 36 Pre and Post Workout Foods

Are you looking for ideas on what to eat before a morning workout? Or which snacks are preferable to grab after an evening workout? Whether you are only mildly healthy nutrition-addicted fit foodie or entirely protein-obsessed Olympic athlete, our list may come in handy. We present 36 scientifically based tips for energizing your workout without overfilling and recovering after exercising. All to make you happy and fit. The keynote is: concentrate on staying hydrated, consuming quality carbohydrates, protein, and unsaturated fats, and eating more natural plant-based foods. Enjoy! *Please keep in mind the necessity of dietitian’s consultation to alter sports dietary based on your specific demands.

What to Eat Before a Workout:

1. An oaty, nutty, sweet granola bar (look for refined sugar-free homemade versions)

2. Grilled chicken salad with avocado and a lemon dressing

3. A cup of tomato lentil soup (not canned)

4. Grilled turkey sandwich (without bacon!)

5. A cup of brown rice with broccoli

6. Small sweet potato with steamed broccoli in olive oil

7. Sliced banana with a spoon of almond butter

8. Multi-grain crackers with hummus

9. Oatmeal with berries, sweetened with stevia or agave

10. One big apple and six walnuts


11. A half of cup of dried apricots

12. Salmon with lemon dressing 

13. Two hard-boiled eggs

14. Whole-grained sandwich with avocados and olives

15. A half of cup of pumpkin seeds

16. Whole wheat bread with peanut butter 

17. Two slices of pumpernickel

18. Cup of quinoa with berries

What to Eat After Workout:

1. Wheat toast and egg whites

2. A slice of whole-grain toast and 100-percent fruit juice

3. Oatmeal with berries and fat-free milk


4. Protein banana shake

5. Salad with roasted chickpeas, light olive oil, and vinegar

6. Sautéed or steamed vegetables with tofu

7. Burrito with beans, guacamole, and salsa

8. Ten roasted almonds 

9. A half cup cooked spinach

10. Ten roasted cashews

11. One cup plain or vanilla soy milk

12. Two tablespoons of peanut butter

13. Fruit smoothie


14. A cup of low-fat greek yogurt with ten almonds

15. A stick of cheese with a few whole-grain crackers

16. Cottage cheese 

17. Hummus with baby carrots

18. Chocolate milk.

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