Exercise is not only beautifying; it is an important part of a healthy lifestyle, protecting your heart and lungs, helping you maintain blood sugar levels, and providing strength, endurance, and flexibility. Some studies even show that regular intense exercise helps increase bone density, an essential factor in preventing osteoporosis. In order to sustain quality workouts, however, you must provide your body with the fuel it needs for energy and repair, before, during and after you exercise. Because of this, you need to eat foods from high-quality nutrition sources both pre and post-workout.
The foods we eat contain three macronutrients: fats, carbohydrates, and proteins. Each play a role in preparing and repairing your body for exercise.
Carbohydrates are our body’s most direct source of energy. According to Nutrition for the Athlete, a fact sheet from Colorado State University, about 50 percent of our body’s energy comes from carbohydrates when we exercise.
Fat also supplies fuel to the body, but more slowly than carbohydrates. During the first 90 minutes or so of exercise, fat metabolism accounts for about half of the body’s energy requirements, and that jumps up by about 25 percent after we’ve depleted carbs during long-term exercise lasting more than 20 minutes.
Lastly, when you exercise, your muscle tissues sustain damage or “micro-tears”. Protein helps your body repair these tears after exercise, building stronger muscles in the process.
Let’s take a look at the best foods to eat pre and post-workout to maximize your energy and repair your muscles!
Fueling your body before a workout is all about giving it the energy it needs to power through without weighing you down. These foods are designed to provide clean, sustained energy so you can feel strong and focused during your session!
Nuts and seeds are nutrient-dense, providing a balanced combination of fats, protein, and carbs. They release energy slowly, making them a perfect choice for sustained workouts like hiking or cycling.
Avocados are one of my favorite foods—they’re creamy, satisfying, and packed with nutrients. Their healthy fats metabolize slowly, providing an incredible source of energy for longer workouts like yoga flows or hikes.
There’s a reason bananas are a classic pre-workout snack—they’re nature’s perfect fuel! With quick-digesting carbs, potassium, and magnesium, they keep your muscles functioning and help prevent cramps. I personally eat 3+ bananas a day when I’m active, especially in the summer. I find them to be such perfect human foods, and I never gain weight from them as my body is balanced to handle fruit sugars.
The GGS is the perfect workout food. It’s filled with complex carbohydrates, amino acids (the building blocks of protein), vitamins, and minerals, but it moves easily through your system and digests thoroughly so it won’t weigh you down. Try a GGS before your workout and see how terrific you feel! If you work out in the morning I definitely would make the GGS your pre workout food, if you do eat something before. If I practice yoga first thing in the morning, it is the first thing I have afterwards.
Oatmeal is a hearty, nourishing pre-workout food that provides slow-releasing energy for quick bursts of activity. It’s great for intense workouts like strength training or spin classes.
Once your workout is done, your body shifts into recovery mode, making it essential to replenish nutrients and repair muscle tissue. These foods are perfect for refueling, rebuilding, and keeping you energized for the rest of your day!
Your body works hard during a workout, and afterward, it needs more than just protein to recover—it craves nutrients to replenish and rejuvenate! My Glowing Greens Powder® Protein Smoothie combines the clean, plant-based protein of SunWarrior Active Protein with the nutrient-packed superfoods in Glowing Greens Powder® to give your body exactly what it needs.
Drinking coconut water is a great way to replenish electrolytes lost through sweating during a workout. This is especially important if you are exercising in a hot environment. I recommend drinking coconut water during sustained workouts, as well as after exercising. Look for natural, unsweetened brands in the bottled beverage section of your grocery store.
Quinoa is a nutrient-dense superfood that’s perfect for post-workout meals. Its combination of carbs and complete protein makes it ideal for replenishing glycogen stores and repairing muscles.
We touched on chia seeds earlier, but they really do deserve the spotlight. They are loaded with omega-3 fats for sustained energy, protein, and antioxidants. Ancient Aztec and Incan warriors ate chia for strength and stamina during battle. Having chia a few hours before a long, intense workout can help provide fat for fuel after the carbs burn off. Eating them after a workout can provide tissue repairing protein. You can even have them during sustained activity such as hiking or bicycling to really amp up your energy levels.
A great post-workout snack, veggies and hummus will help you replenish glycogen stores while providing a small amount of plant protein for muscle repair and fat for sustained energy.
Now that you know how to prepare your body for exercise and how to nourish your muscles afterward, it’s time to put this knowledge to good use!
Pairing your workout with the right nutrition is more than just fuel—it’s how you support your body to feel its absolute best. By choosing foods that energize you pre-workout and replenish you post-workout, you’re honoring your body’s incredible ability to move, repair, and thrive.
And don’t forget—adding Solluna’s Feel Good Digestive Enzymes to your routine can take your recovery to the next level, helping you absorb all those amazing nutrients your body craves.
Here’s to moving with intention, fueling with love, and feeling vibrant and strong every step of the way!
Namaste!
