How Should You Eat Around Your Workouts?

It depends on your goal. For most people, it matters a lot less than the internet makes it sound.

If you train for health and longevity

Do not stress about workout nutrition. Hit your daily calories and your daily protein and you are 95 percent of the way there.

• Do not work out hungry. Eat something beforehand so you are not fighting hunger pangs or low blood sugar halfway through.
• There are no special foods. Eat what you normally eat.
• Drink mostly water. If you start a session already dehydrated, sip during the workout.
• Have a normal mixed meal within an hour or two afterward. That is plenty.

If you train for performance

The same rules apply, but the window after your workout matters more. Get a bolus of carbs in within about 30 minutes, or as soon as you can. Some easy ways to do it:

• A carb drink during the workout, like Gatorade or dextrose powder
• Highly branched cyclic dextrin
• Honey or maple syrup
• Rice cakes in your gym bag

Beyond that, keep the whole day good on calories, protein, and hydration. You do not need to micromanage anything else.

Built with Courage. Built with Consistency. Built Anyway.