What to Eat Before and After Exercise: Nutrition and Hydration Made Simple

Nutrition and exercise often go hand-in-hand; we know that consuming the right nutrients not only improves our overall health, but it also helps us perform well during workouts and see the training adaptations we're after. Still, sorting through nutrition advice can feel overwhelming, especially with so many dieting trends and a wealth of misinformation online.

In this post, we'll explore accessible, evidence-based recommendations for pre- and post-workout fuel and hydration, based on public health guidelines. Let's dive in.

Why pre- and post-workout nutrition matters

Whether you're exercising to improve your quality of life as you age, or training for an upcoming marathon, nutrition plays a big role in your workout experience and recovery. What you eat and drink — or what you skip — before a workout can impact your stamina and energy, while your choices post-workout may impact training adaptations, soreness, sleep, and recovery ahead of your next session.

Pre-workout nutrition

Guidelines recommend consuming a snack or meal that has mainly carbohydrates and some protein within an hour or two of your workout. For most moderate and vigorous intensity workouts (think a 4 out of 10 on an effort scale, or higher), glucose from carbohydrates is your body's preferred fuel source — the energy needed to drive skeletal muscle contractions and help you push through your E20 sessions without significant fatigue. Protein is needed for muscle growth and repair. If you're tracking, aim for a 3:1 or 4:1 ratio of carbohydrate to protein pre-workout.

Some examples that mix carbohydrates and protein: Greek yogurt with berries, an apple or banana with peanut butter, a latte, or oatmeal with low-fat milk and fruit. If you're an early-morning exerciser, opting for quick-digesting carbohydrate-only options — like an applesauce pouch — may be your best bet.

Post-workout nutrition

Refueling post-workout is central to the body's natural recovery processes; a mismatch between too much training and inadequate nutrition-based recovery can lead to overtraining, injury, and poor performance. Experts generally agree that consuming a meal higher in protein, that also contains carbohydrates and healthy fats, within a few hours post-workout can support muscle repair, replenish glycogen stores, and promote recovery.

Examples: a lean protein source with steamed rice and a hearty salad; a smoothie made with fruits, vegetables, low-fat milk, and a scoop of protein powder; or a grilled chicken and veggie wrap with Greek yogurt dressing and a baked sweet potato.

How hydration comes into play

The human body is approximately 60% water. In addition to supporting biological functions like delivering nutrients to our cells and regulating core body temperature, water plays a key role in helping us perform well and recover efficiently. Evidence suggests that being only 2–3% dehydrated — the point at which you start to feel thirsty — can negatively impact your performance in a workout.

Three actionable fueling tips for E20 members

1. Stay hydrated before, during, and after your workout

Symptoms of dehydration include headaches, thirst, muscle cramps, and even dizziness or weakness. Aim for 16–24 ounces of fluids about 2 hours before your session, and bring your favorite water bottle to the studio. Don't forget that many foods are high in water concentration too — watermelon, soups, smoothies, and even coffee all help you meet your hydration goals.

2. Avoid skipping meals post-workout

Replenishing both carbohydrates and protein post-workout is key. The International Society of Sports Nutrition recommends eating high-quality protein within the first 2 hours after a workout, as part of a whole-day protein strategy — spacing 20–40 grams of protein every 3 to 4 hours. For carbohydrates, aim to consume them within 4 hours post-workout.

3. Work with a registered dietitian

To really dial in your nutrition, ask your primary care doctor for a referral to a registered dietitian. Often covered by insurance, a dietitian can tailor your eating to account for any health conditions or medications, provide specific caloric prescriptions, and more.

Key takeaways

• Once you're consistently showing up, dialing in your nutrition pre- and post-workout helps you get more out of each session and recover better between them.
• Show up hydrated — 16–24 ounces of fluids a few hours pre-workout — and replenish fluids plus electrolytes afterward.
• Add a pre-workout snack with both carbohydrates and protein to maintain energy.
• Space protein across the day — 20–40 grams at each major meal or snack — to build strength and adapt to training.
• For tailored nutrition prescriptions, schedule time with a registered dietitian.