When it comes to strength training, your time in the gym is only part of the equation. What you eat before and after your workouts plays a significant role in fueling your body, maximizing performance, and speeding up recovery. At Oak + Iron, we believe in a holistic approach to fitness—and that includes optimizing your nutrition to support your strength goals. Here are some simple, science-backed tips for pre- and post-workout nutrition.
Key Considerations for Pre-Workout Nutrition:
Think of pre-workout nutrition as fuel for your workout.
- Prioritize Carbohydrates
Carbs are your primary energy source during high-intensity workouts. Eating a balanced meal with complex carbs like oatmeal, sweet potatoes, or whole-grain bread 2–3 hours before your workout ensures sustained energy.
- Include Protein
Protein before a workout helps prime your muscles for repair and growth. Pair your carbs with lean protein sources like chicken, eggs, Greek yogurt, or plant-based alternatives.
- Minimize Fats
Fats take the body the longest to digest so try and limit the amount of fats you have before your workout to avoid cramping.
- Stay Hydrated
Dehydration can zap your energy and hinder performance. Drink water throughout the day, and consider sipping on 8–12 ounces 30 minutes before training.
Sample pre-workout snacks/meals:
- Oatmeal with banana & a spoonful of nut butter
- Greek yogurt with berries
- Hard-boiled egg with a slice of whole-grain toast
Key Considerations for Post-Workout Nutrition:
Proper post-workout nutrition helps replenish glycogen stores, repair muscle damage, and stimulate growth.
- Combine Carbs, Protein, and Fats
Carbs replenish energy stores, while protein provides the building blocks your muscles need to recover and grow. But don’t forget to add in your fats to support hormonal health, aid in nutrient absorption, and provide sustained energy!
- Time It Right
Aim (but don’t stress over it!) to eat within 30–60 minutes after your workout to take full advantage of your body’s increased nutrient absorption.
- Don’t Forget Micronutrients
Incorporate nutrient-dense foods like fruits, vegetables, and nuts to provide essential vitamins and minerals that support recovery.
Sample post-workout snacks/meals:
- Eat a well-balanced meal of protein, carbs, and fats like wild-caught salmon, quinoa, and a drizzle of olive oil
- Scrambled eggs with avocado toast and a side of fresh fruit
- Protein smoothie with nut butter, spinach, berries, and coconut water
Final Thoughts:
At the end of the day, everyone is unique. Pay attention to how your body feels and performs based on your eating habits. Keep a food journal if needed to track what works best for you.
