How to Eat Before and After Exercise
A sufficient and balanced diet plan combined with regular, age-appropriate physical activity is the key to having a fit and healthy physique. In addition to maintaining general health, nutrition is of particular importance for an athlete. It makes it easier for athletes to achieve their goals by providing the energy needed for their performance. The energy and essential nutrients provided by food support your strength and recovery process during training. If you exercise regularly, the timing of your meals is as important as the foods you consume. You can increase your performance and contribute to a more efficient training session by providing appropriate nutrition before, during and after your training (1). Whether you are new to exercising or regularly working out, you can check out the details for answers to the questions “What to Eat Before Exercise?” and “What to Eat After Exercise?” that might be confusing you.

CONTENTS
How Should We Eat While Exercising?
No matter what physical activity is done, an adequate and balanced nutrition program should be followed in order to achieve success in the training. An athlete’s diet should consist of a daily nutrition plan that provides the necessary energy for physical activity and supports the repair and construction process of muscle damage caused by challenging physical activities. It is important that your nutrition plan not only aids your sports performance but also maintains your overall health and fitness. A general athlete’s diet should include 6 basic nutrients: carbohydrates, protein, fat, water, vitamins and minerals. These components should be consumed in sufficient and balanced amounts according to the athlete’s age, gender, height, weight and type of sport. Whole grain bread and cereals, legumes, all vegetables especially leafy greens, fruits, lean meats, low-fat dairy products, eggs, chicken, fish, turkey, and nuts like walnuts, hazelnuts, and almonds form the foundation of a nutrition program. You should pay attention to consume plenty of water before during and after exercising to conserve body fluid level. Water is very important for balancing the body temperature that increases during training, movement of joints and transportation of nutrients to muscle tissues. At the same time, it ensures the protection of vital organs for the body, the regular functioning of the digestive system and the removal of metabolic wastes formed during sports. In a general athlete’s diet, 45-65% of daily energy should come from carbohydrates, 15-25% from proteins and 20-35% from fats. If you do 60-90 minutes of exhausting exercise (running, interval training, weight training, etc.) every day, you can increase your carbohydrate consumption a little more. You can use seeds such as olive oil, avocado, peanut butter, hazelnuts and walnuts as fat sources. You should avoid empty calorie sources such as biscuits, cakes, pastries, chips, fries, candy and sugary drinks like in a healthy nutrition program. Generally, when exercising, people tend to increase their daily calorie intake. There is indeed an increase in the daily calorie amount, but you need to choose healthy foods to close this calorie deficit[1][2][3][4].

How Should Protein and Carbohydrate Intake Be?
The timing and amount of carbohydrates and proteins, which form the basis of an athlete’s nutrition, vary depending on the type of training performed. Carbohydrates are the main energy source of the athlete’s diet. Carbohydrates taken with food are stored as glycogen in both muscles and liver. Glucose is obtained from glycogen to provide the energy needed during training. In general, 45-65% of the daily energy intake in the athlete diet comes from carbohydrates. It is the duration and quality of your training that determines the amount of carbohydrates. As you may need more energy during endurance training, you can keep the amount of carbohydrates at maximum levels. As a source of carbohydrates, you can opt for whole grain bread, pasta, rice, bulgur, legumes such as beans, chickpeas, kidney beans, lentils, and potatoes. These nutritions are also rich in fiber, vitamins and minerals in addition to the carbohydrates they contain. Sugars, sugar-containing jams, honey, molasses, as well as carbonated drinks and alcohol, which are known as simple carbohydrates, cannot be considered as carbohydrate sources in an athlete’s diet. They can negatively affect performance by causing sudden increases and decreases in blood sugar. You can adjust the amount of carbohydrates in your diet according to your exercise level as follows:
- For 30 minutes of light intensity exercise a day; 3-5g/kg/day
- For 60 minutes of moderate intensity exercise a day; 5-7g/kg/day
- For more than 4 hours of endurance exercise per day; 8-12 g/kg/day

Protein is of great importance in the athlete’s diet for the promotion of muscle growth and the repair of cells damaged during training. At the same time, it helps transport nutrients from the blood to cells and provides connective tissue support. If you exercise regularly, you need to pay attention to the balance of protein and carbohydrates you intake through your diet. Excessive protein and carbohydrate consumption can be stored as fat in the body. Besides, high protein intake may reduce calcium absorption, leading to calcium deficiency and excessive fluid excretion in the body. The kidneys are subjected to additional strain, and while carbohydrates are the primary energy source during exercise, consuming too much protein can decrease this intake. The body’s protein needs can be easily met by following an adequate and balanced nutrition program. You can regulate the amount of protein in your diet according to your exercise level as follows:
- The daily protein need of active people who do not exercise regularly is 0.8-1 gram per kilogram,
- The daily protein need of people who do 45-60 minutes of moderate intensity exercise daily is 1.0 to 1.2 grams per kilogram,
- The daily protein need of people who do endurance and strength training for more than 1 hour may increase up to 2 grams per kilogram. It is recommended that the protein in the diet comes from foods of animal origin, such as eggs, meat, chicken, fish, milk and yoghurt, which are defined as quality protein. In addition, legumes, quinoa, and whole grain foods can also be consumed as plant-based protein[2][4][5].
What are the Tips for Proper Nutrition While Doing Sports?
You need to meet the carbohydrates, protein, fat, water, vitamins and minerals your muscles need in an adequate and balanced manner in order to benefit from exercise and achieve your goals. You can consider some tips to ensure proper nutrition while doing sports.
Be Sure You’re Consuming Enough Carbs
You should meet the energy your body needs with carbohydrate foods before and after training if your training program lasts more than an hour. Consume foods with high fiber content such as whole grain bread, brown rice, pasta, potatoes, vegetables and fruits in the recommended amount.

Drink plenty of Fluids
You should consume enough water not only during training but also during the day. During intense exercise programs, more water is excreted than normal through sweat and urine. You can try drinking plenty of water and specially formulated sports drinks, to replenish lost fluids and minerals. Try to consume water at certain intervals without waiting for thirst.

Consume Enough Protein
Protein ensures the passage of nutrients you need during training from the blood to the cells. It also helps repair muscles that are strained and damaged by movement. You can meet them from foods such as lean red meat, chicken, turkey, fish and eggs to meet your protein needs, which also play an important role in synthesizing new muscle cells.

Pay Attention to Your Sleep
Sleep is the only process in which the body rests completely. Pay attention to your sleep patterns to start the next day more energetically and fitter and to increase sports performance. Cells regenerate while you sleep, making you more ready for the following session. Ensure that your bedtime and wake-up times coincide, and that you get at least 6 to 8 hours of sleep each day.
Don’t Skip Your Meals
Regular blood sugar also affects your success in sports activities. Try not to skip your breakfast, lunch and dinner. Pay attention to your protein and carbohydrate intake, especially before and after training[6][7][8][9].
How to Eat Before Exercise?

Pre-exercise nutrition provides the energy you need during training. Thus, you can achieve the performance you expect from training. You can recover from exercise more quickly if you replenish your glycogen stores prior to the workout. The type and amount of carbohydrates to be consumed before sports vary depending on the intensity, duration, and type of exercise you will engage in. Nutrition before exercise becomes even more prominent, especially in activities that take all day, such as marathons, running races or team sports. In some types of sports, energy may need to be consumed quickly, while in others it may be necessary to consume it slowly and steadily. Knowing how much energy you need to expend during training can help you plan how much of which type of carbohydrate to consume. As an energy source before exercise, easy-to-digest foods such as pasta, rice pilaf, potatoes, energy bars, fruit and energy drinks with high carbohydrate content are generally preferred. You can choose whole grain complex carbohydrates, which gradually raise blood sugar and make you feel energetic for a long time if you are planning to do endurance training or a long-term workout. However, if your activity will be short and intense, choose foods such as fruits and energy drinks that increase blood sugar rapidly and give you a burst of energy.
Options for 3-4 hours before exercise:
- Foods such as whole grain bread, pasta, brown rice, bulgur
- Boiled potato
- Cereals with milk
- Fresh fruit
- Pasta with tomato sauce
- Toast with peanut butter, lean meat or cheese
- Water
- Yoghurt
Options for 2-3 hours before exercise:
- Bread, brown rice or pasta
- Fresh fruits
- Rolled oats
- Yoghurt
- Water
For at least 1 hour before exercise:
- Fresh fruit such as grapes, apples, peaches, bananas or grapes
- Sports drinks[10].
Sample Menu for Pre-Exercise Nutrition
Breakfast:
- 2 slices whole wheat toast bread
- 2 boiled egg
- Half a bowl of raspberries or blackberries
Snack:
- 1 medium banana
- 1/2 cup oatmeal
- Mixture prepared with 1/2 cup of yoghurt

Lunch:
- 150 grams of turkey or grilled chicken
- 1/2 cup boiled brown rice
- 1 apple or pear
Before exercise:
- 2 slices of whole wheat toast
- 2 tablespoons peanut butter
- 1/3 cup dried fruit (dried apricots, dried figs, prunes, etc.)
Dinner:
- 150 grams of grilled meat
- 1 medium sweet potato
- 1 bowl of boiled broccoli[11].
How to Eat After Exercise?
Your muscles use glycogen as an energy source during exercise. At the end of your workout, your body’s glycogen stores may be completely depleted. At the same time, your muscles may get damaged during training. This is actually a desired situation for muscle development. Strained muscles are repaired and strengthened with post-training rest and proper nutrition. A post-exercise nutrition program rich in carbohydrates and protein ensures the renewal of depleted glycogen stores and the repair of damaged muscles. It is recommended to consume a main meal with sufficient protein, fat and carbohydrate content within 2 hours after exercise.
Carbohydrate options:
- Sweet potato
- Chocolate milk
- Grain products such as quinoa and brown rice, bulgur, pasta, whole grain bread
- Fresh fruits
- Rolled oats
- Potato
Protein options:
- Egg
- Yoghurt
- Cottage cheese
- Lean red meat
- Chicken, turkey
- Fish
Oil options:
- Avocado
- Hazelnuts, walnuts, almonds, Brazil nuts, cashews, oily seeds such as peanuts, hazelnut butter, peanut butter
You can prepare a after exercising meal using the options above:
- Rice with vegetables and grilled chicken
- Avocado egg omelet and whole grain bread
- Salmon with sweet potatoes
- Tuna sandwich
- Bowl with yoghurt, oatmeal and fresh fruits
- Peanut butter sandwich[12].
Sample Menu for After Exercising Nutrition
Breakfast:
- Mushroom omelette prepared with 3 eggs and 2 tablespoons of curd cheese (only one of the egg yolk can be used)
- 2 slices brown, whole wheat or rye bread
- Low-fat white cheese (50 grams)
- 5-6 pieces olives (can be green or black)
Snack:
- 1 serving of fruit (approximately 150 grams)
- 15 raw almonds or hazelnuts
Lunch:
- Salad prepared with 150-200 grams of grilled or boiled chicken
- 1 bowl of yoghurt
- 2 slices brown, whole wheat or rye bread
After exercising:
- 1 glass (200 ml) of milk or kefir
- 2 pieces dried figs
Dinner:
- Meatballs prepared from 150 grams of lean beef
- 1 serving of vegetable dish with olive oil
- 1 serving of bulgur pilaf or whole wheat pasta
Night:
- 1 glass of milk or yoghurt[13].
Resources
- 1. https://www.opensciencepublications.com/fulltextarticles/
- 2. https://medlineplus.gov/ency/article/002458.htm
- 3. https://pubmed.ncbi.nlm.nih.gov/10170434/
- 4. https://www.thehealthboard.com/
- 5. https://www.betterhealth.vic.gov.au/health/healthyliving/sporting-performance-and-food
- 6. https://www.webmd.com/fitness-exercise/features/nutrition-tips-athletes
- 7. https://www.verywellfit.com/simple-sports-nutrition-tips-3120682
- 8. https://www.upmc.com/services/sports-medicine/services/sports-nutrition/nutrition-tips
- 9. https://blog.orthoindy.com/2017/03/28/5-nutrition-tips-for-athletes-or-the-active-person/
- 10. https://verywellfit.com/what-to-eat-before-exercise-3120662
- 11. https://www.themanual.com/food-and-drink/best-pre-workout-meal-timing-morning-lunch-dinner/
- 12. https://www.healthline.com/nutrition/eat-after-workout
- 13. https://aysetugbasengel.com/sporcu-beslenmesi-sporcu-diyeti-listesi/
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