Whether you exercise in the morning, afternoon or evening, try to eat before and after you train. You’ll boost energy levels to stay sharp, both mentally and physically, throughout even the toughest workouts—and help your body recover better afterwards. What’s best to eat? While the research is fairly complex, the take-home menu is actually quite simple.
- Studies show that a 2:1 or 3:1 ratio of carbohydrates to protein is best, depending on the intensity and duration of your workout.
- For a short, low to medium intensity workout, a 2:1 ratio is enough.
- For longer, harder sessions, aim for a 3:1 ratio—you’ll need the extra carbs to help refuel your depleted energy stores.
- Keeping those ratios in mind, aim for a combination of 15-30 grams of protein and 30-90 grams of carbs before and after your workout.
20g protein, 60g carbs
Fruit Juice + Whey Protein
24g protein, 56g carbs
1 Scoop EAS 100% Whey Protein, 1 cup 100% fruit juice
Pita + Hummus
14g protein, 40g carbs
1 whole wheat pita, 3 tbsp hummus,
1 oz almonds
Peanut Butter Toast
18g protein, 44g carbs
2 slices whole grain toast, 2 tbsp natural peanut butter
Apples + Yogurt
14g protein, 27g carbs
1 apple, 1 1/2 cups low-fat Greek yogurt
Eggs + Wheat Toast
15g protein, 47g carbs
2 hard-boiled eggs, 2 slices of whole grain toast
Chicken Marinara Pasta
41g protein, 86g carbs
5 oz grilled chicken, 2 cups whole wheat pasta, 1/2 cup marinara sauce
Oatmeal + Whey Protein
16g protein, 28g carbs
1/2 cup oatmeal, 10 grams whey protein
Quinoa + Chicken
19g protein, 45g carbs
1/2 cup quinoa (dry), 2 oz chicken