What to Eat Before and After Working Out To Optimize Your Exercise

Hannah Prince · Nov 16 2020

Your body needs healthy fuel to perform well before a workout and to recover properly after a workout. Choosing the right types of food before and after you work out doesn't have to be difficult. Always keep yourself hydrated with water, and follow these simple suggestions. Real food is always needed, but you can also supplement your diet with whole food powders, such as Super Greens

Before you work out

Your nutrition intake before you exercise should help you maintain energy, allow you to perform better, and preserve your muscle mass. Hours before your workout (one or two), consider eating carbs, and protein as your pre-workout meal or snack.

  • Protein is great for muscles! It helps you maintain or increase your muscle size and prevents muscle damage from increasing.
  • Carbohydrates keep your proteins from breaking down by stimulating the release of insulin. Carbs also help fuel your body for great performance.

Food options to consider before you exercise

  • Eggs
    • They are packed with nutrients and are the gold standard of protein.
  • Whole grain bread or cereal
    • The carbohydrates help give you energy.
  • Watermelon
    • This powerful fruit helps with endurance and can decrease muscle soreness.
  • Salmon 
    • Build your muscles and your strength with this heart-healthy food.
  • Berries
    • One cup of berries equals about 20 grams of carbs. Plus, they are rich in antioxidants.
  • Greens supplement
    • Our Super Greens whole food powder gives your energy a big boost before a workout.

      After you work out

      When you're finished with your workout, your body will need some nutrition to help it recover and refuel. Once again, proteins and carbs are a great combo. 

      • Protein helps your muscles recover and helps you adapt better to your workout routines.
      • Carbohydrates plus fruit helps restore your body's glycogen, which is good for overall restoration and your ability to perform your next workout.

      Food options after you exercise

      granola and oatmeal
      • Greek yogurt
        • Plain, nonfat Greek yogurt is low in calories and high in protein. Use it in a post-workout smoothie, or add fruit for a quick snack.
      • Pistachios
        • This vegan food is a complete source of protein. They also are high in potassium, which is a good recovery nutrient.
      • Turkey
        • This meat is full of good protein and amino acids that your body needs to recover. Roll it in a whole wheat tortilla with avocado and salsa.
      • Peanut butter
        • The protein in peanut butter combined with the carbs in whole wheat sandwich bread will refuel your body.
      • Low-fat granola bar
        • Need a quick snack to perk you up after your workout? Grab a healthy granola bar and wash it down with some low-fat chocolate milk.

      We do not recommend that you use Super Greens supplement after your workout. Why? The high amounts of antioxidants in the greens supplement actually work against muscle-building and repairing. Super Greens can be taken at any other time, just not right after a workout.

      The benefits of a greens supplement

      A greens supplement is a combination of healthy fruits and vegetables that are ground into a powder. The nutrients inside the supplement can be absorbed easily, so your body receives a boost of energy.

      Super Greens also promotes clear thinking and focus. The antioxidants promote an excellent immune system. Super Greens contains dairy-free probiotics to help out your digestive system.

      Add Super Greens to your workout routine. Blend one scoop of the greens supplement with water, juice, or a smoothie, and drink up the healthy goodness about an hour before you exercise. Your body will love the way Super Greens naturally energizes.

      Super Greens is packed with phytonutrients to help promote healthy energy levels without the crash you get from caffeine, sugar, or energy drinks. Follow up your exercise routine with a healthy post-workout food option to help your body recover properly.

      Supplements that support your exercise regime

      While a greens powder is the perfect way to energize your body prior to working out, there are other supplements that can support your body and remove your recovery time after the workout.


      Magnesium is an essential mineral that supports over 300 biochemical processes in our body and is a key mineral when it comes to accelerating our recovery time. Healthy muscle and nerve function rely on adequate levels of magnesium. Magnesium supplementation may help curb the effects of day-to-day physical stress on the body and improve your recovery time between workouts.

      Magnesium can also help with the occasional muscle cramping that often proceeds an intense workout out as occasional muscle cramps can be the result of an imbalance of calcium and potassium. Supplementing with magnesium supports the healthy regulation of these minerals for healthy muscle function.

      Learn more about Magnesium


      Supplementing with turmeric is another way to support your body between workouts. Turmeric (curcumin) is a plant in the ginger family that has long been used in both traditional Chinese and Ayurvedic medicine to soothe mild to moderate aches and pains. Turmeric promotes a healthy inflammatory response to soothe moderate discomfort and mild swelling from day-to-day exercise and activities.

      Turmeric can also aid in supporting your joints. It is an immune-supporting compound that helps to maintain balance in the body. Curcumin supplementation, along with a balanced lifestyle that includes regular exercise, has shown to keep your joints functioning properly.

      Learn more about Turmeric

      Nested Naturals is committed to providing you with supplements that will help you live a healthier and happier life. If you are curious about learning more about which supplements could support you and your workout goals, reach out to our customer support team at support@nestednaturals.com and they will be more than happy to share more information with you!

      Check out our comprehensive guide on the "Greens Powders Vs Vegetables"