Workout nutrition illustrated. [Infographic] What to eat before, during, and after exercise.

We all get questions about how to fuel our workouts, which is why we’re making a big infographic! There are tons of myths about what to eat (and not to eat) before, during, and after exercise, but the truth is that you can eat whatever you want. Follow these rules for healthy nutrition and you’ll see that you won’t be hungry during your workouts, and you won’t get sick of eating the same things every day.

It’s impossible to workout without fueling your body properly, and that means eating the right foods. When you exercise, the body goes into dietary ketosis. Ketosis is a state in which the body burns fat for fuel and uses only carbohydrates and proteins in the absence of glucose. Since the body cannot store excess carbohydrates (for energy) and proteins (for muscle and tissue repair and growth), the body will be forced to burn fat in order to survive. Depending on your goals and fitness level, you can eat carbs and protein to manipulate your body’s appetite and to aid in muscle and tissue repair and growth.

There are many online resources available to help you improve your workout nutrition. However, if you’re new to fitness, it can be confusing to know what to eat before, during, and after your workout. Here’s the gist of it: Before You Work Out : To fuel your body with nutrients to avoid muscle breakdown, eat 6–8 hours before your workout. Don’t workout if you’re hungry; it’s best to wait until you’re full. During Your Workout : Drink 1–2 servings of fluids, such as water or sports drinks, throughout your workout. If you need to, eat 1–2 small meals during your workout. After Your Workout : During your workout you sweat out the nutrients in your body. After. Read more about pre- and post workout nutrition and let us know what you think.

We are all aware that what we eat has a significant impact on our health. But when you eat, especially if you’re active, is also important. That’s why we’ve included what to eat before, during, and after a workout in this workout nutrition infographic.


1. For a printable version of this infographic, go here.

2. Read our companion post for a detailed explanation of this infographic, including a review of the most recent research: Explanation of workout nutrition: Before, during, and after exercise, eat these foods.

3. Check out this article for more information on using your hand as a portable portion guide: Instead of counting calories, use this calorie-control plan for men and women.

If you’re a coach or wish to be one…

It’s both an art and a science to coach clients, patients, friends, or family members through healthy food and lifestyle adjustments in a way that’s tailored to their individual body, tastes, and circumstances.

Consider the Level 1 Certification if you want to learn more about both.

Here at Healthbates, we’ve put together an infographic that shows you what to eat to fuel your body for your workout. You can learn about pre-workout foods, post-workout foods, and how to hydrate properly.. Read more about when to eat around a workout and let us know what you think.

Frequently Asked Questions

Which nutrients should be eaten before during and after exercise?

Before exercise, it is best to eat a light meal with complex carbohydrates and protein. During exercise, it is recommended to consume a liquid or gel-based sports drink that contains electrolytes. After exercise, it is best to have a light snack containing complex carbohydrates and protein.

What is good to eat before a workout to see results?

There are a lot of things that you can eat before a workout to see results. Some people like to drink protein shakes, while others prefer to have a banana or some oatmeal with honey.

Is it better to eat before or after I exercise?

It is best to eat before you exercise.

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