Did you know that what you eat before and after your workouts can affect your recovery time, workout efficiency, and even your muscle growth?

It’s true.

I even recommend keeping track of how certain foods make your body feel pre- and post-workout.

To help you get started, here’s my simple pre- and post-workout meal formula!


→ 30-60 minutes before your workout, eat a small snack with a 3:1 ratio of carbs to protein.


  • 1 slice sprouted grain bread (carb) with a little sliced turkey (protein)
  • ½ cup brown rice (carbs) with a bit of grilled chicken (protein)
  • 1 medium apple (carbs) with a tablespoon of almond butter (protein & fat)


→ 30-45 minutes after your workout, go for a 2:1 ratio of carbs to protein.


  • Greek yogurt (protein) with a handful of berries (carbs)
  • A smoothie made with your favorite unsweetened low-fat milk, with 1 cup of berries (carbs) and a scoop of whey protein (protein)
  • 4 oz of salmon (protein) with ½ cup of sweet potatoes (carbs)

Those portion sizes are “guestimates.”

The right portion size for you depends on your gender, size, and how long and intense your workout is — a heavy weight-training session will require more fuel than a less-intense workout.

As a general rule, think “tiny meal” before your workout and “moderate meal” afterward!

But if you’d rather take a more custom approach, let’s talk.

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