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Editor’s pick Nutrition

What to Eat Before and After a Workout

  • Before training, eat a carbohydrate-led meal 2 to 3 hours ahead, or a small, easy-to-digest snack such as a banana 30 to 60 minutes ahead.
  • After training, combine a protein food with a carbohydrate food and some vegetables or fruit.
  • The ISSN position stand puts daily protein at 1.4 to 2.0 g per kg (about 0.64 to 0.91 g per lb) for most people who exercise, with about 20 to 40 g per meal.
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