What to Eat Before and After an Endurance Workout vs. Weight Training Workout

Seeing your food as workout fuel is a basic step toward becoming serious with your health and fitness. Timing and nutrient intake around your workouts is vital to your results and routine1. Here is my list of what are great examples of what to eat before and after workouts to supply your body with the nutrients needed for your specific workout.

FYI: Before your workouts carbohydrates are used as immediate fuel for body and restore glycogen levels and Pre-workout protein intake increases resting energy expenditure, also provide spare carbs and provide extra fuel for body—amino acids are broken down into sugars1

What you eat before and after workouts can actually depend on what your workout will consist of.  A high endurance workout will utilize a higher carbohydrate intake.



Easily digested carbs: provide energy and fat for sustained energy

  • Banana and nut butter
  • Dried fruit & nuts/seeds
  • Rice cakes with nut butter
  • Apple and hard boiled egg
  • 1/2 bagel with cream cheese

After: after a long run your blood sugar and glycogen should be low consume fast acting carbs to replenish1

  • chocolate milk
  • cottage cheese with berries
  • nut butter on wheat toast
  • hummus with carrots
  • oatmeal
  • greek yogurt smoothie
  • sweet potato

Weight/resistance training  

Weight lifting and resistance training benefit from a little more protein

Before : protein and carbohydrates

  • oatmeal and nut butter
  • whole egg and wheat toast
  • smoothie (oats, fruit, greek yogurt)
  • cottage cheese and fruit
  • protein pancake
  • protein shake

Afterhigh protein to repair and regrow tissues and muscles 1 fast acting carbohydrates to restore your glycogen and blood sugar

  • chocolate milk
  • protein shake
  • protein bar
  • tuna
  • chicken and brown rice
  • egg white omelet


1Biss, Matt. “A Beginner’s Guide To Workout Nutrition: Before, During And After Training.” Bodybuilding.com. 8 Mar. 2015. Web. <http://www.bodybuilding.com/fun/a-beginners-guide-to-workout-nutrtion.html&gt;.

5 thoughts on “What to Eat Before and After an Endurance Workout vs. Weight Training Workout

  1. What do you think to cutting the carbs when trying to shift the last few lb of fat? My pre workout is a scoop of whey a scoop of pre workout a scoop of bcaas and l cartanine, green tea and vitamins. Post workout I make a blend of casein and whey with total greens chai seeds and a scoop of bcaa …. would I see better results with carbs?


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