What to Eat Before and After Your Workout
Feel clearer about how to nourish yourself around your workouts, with practical food ideas you can use in everyday life.
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What’s inside the guide?
- Before strength training: about 15 grams of protein, with five quick options
- Before cardio: about 30 grams of carbs alongside that protein, with five more options
- Pre-workout options from 8 to 20 grams of protein, so you can match what's already in your fridge
- Your post-workout protein target by body weight, from 30 to 35 grams at 130 to 150 pounds, and when to eat after your workout
- Eight recovery meal ideas, from salmon with brown rice to a protein smoothie
A look inside
The bottom line on page two, and the part I'd hold onto:
“Timing matters, yet consistency matters more. Prioritize getting enough protein every day.”
Why does it matter?
The research agrees with that bottom line. A 2013 review of 23 studies with 525 people found that once total protein was accounted for, the exact timing of protein around a workout made no significant difference to muscle growth. Eating enough protein across the day, with your lifting, is what matters most.
Source: Schoenfeld BJ et al., Journal of the International Society of Sports Nutrition, 2013
Who is it for?
Women who lift or do cardio and want food that helps them train and recover. If you finish a session hungry and unsure what to reach for, the two pages give you options and gram targets at a glance.
From Kim Fisher, strength trainer since 1982 and bestselling author of Morning Mantras That Will Change Your Life.
“I finally had a clearer plan for what to eat around my workouts. It made food prep easier because I knew what to have ready before and afterward.”
Frequently asked questions
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Who is the cheat sheet for?
Women who strength train or do cardio and wonder what to eat around a session. Timing matters, yet the guide is honest that eating enough protein every day matters more.
Do I have to eat within a set window after my workout?
There's no hard deadline. The cheat sheet suggests eating your recovery meal soon after when you can, and research reviews find your total protein across the day matters more than the exact minute.