Pre and Post-Workout Nutrition for Optimal Functional Performance

Many years ago I was that person who’d roll out of bed, grab a banana, and head straight to the gym for a brutal functional fitness session. And then I’d wonder why I was hitting a wall halfway through the workout. Talk about setting yourself up for failure! After years of trial and error (and honestly, some pretty terrible training sessions), I’ve finally figured out how to fuel my body properly before and after workouts.

Pre-workout nutrition was something I got wrong for the longest time. I’d either eat nothing at all or chug some pre-workout supplement thinking that was enough. My breakthrough came when I started timing a balanced meal about 2-3 hours before training. For me, this sweet spot provides enough time for digestion while ensuring my glycogen stores are topped up.

My go-to pre-workout meal now includes a mix of easily digestible carbs and moderate protein. Something like a bowl of real not instant oatmeal with a tablespoon of almond butter and half a banana gives me sustained energy without feeling heavy. On days when I’m training first thing in the morning, I’ll have something smaller like a piece of toast with a bit of local honey about 30 minutes before.

Hydration is another pre-workout factor I totally overlooked before. I now make sure to drink about 16-20 ounces of water in the two hours leading up to training. This simple change eliminated those mid-workout headaches I used to get regularly. The simple easy steps are most effective.

Timing gets tricky depending on your schedule. I’ve found that for afternoon workouts, having a small snack like Greek yogurt with berries about an hour before works best. Too much food too close to training, and I’m dealing with cramps and discomfort. Too little, and I’m running on empty by the end. Practice different eating options and within a week you will work out the best solution.

The post-workout nutrition window is where the magic happens for recovery. There’s this “anabolic window” of about 30-45 minutes after training when your muscles are like sponges, ready to soak up nutrients. I used to think this was bro-science, but after consistently hitting this window with proper nutrition, my recovery improved dramatically.

What works best for me post-workout is a 3:1 or 4:1 ratio of carbs to protein. This helps replenish glycogen stores and provides the amino acids needed for muscle repair. Something like a spinach smoothie with frozen fruit, and a touch of cinnamon and honey hits all the right notes without being complicated. Some folks add whey protein and that isn’t a crime either.

One mistake I made for years was focusing solely on protein after workouts and neglecting carbs. My recovery suffered because of it. Once I started adding quality carbs to my post-workout nutrition, my soreness decreased noticeably, and I could train hard again sooner.

For those super intense sessions, I’ve found that adding some tart cherry juice to my post-workout meal helps with inflammation. The scientific research backs this up – tart cherries contain powerful antioxidants that can reduce muscle soreness and speed up recovery. Game changer for those weeks with heavy training loads!

Electrolytes are another critical component I overlooked. Now I make sure to replace what I’ve lost through sweat, especially after those summer workouts when my shirt looks like I jumped in a pool. Coconut water or a homemade electrolyte drink with a pinch of sea salt does wonders for preventing those post-workout headaches and fatigue. Coconut water is a great daily hydration answer.

The most frustrating part about nutrition is that there’s no one-size-fits-all approach. What works for me might not work for you. I spent months experimenting with different timing, food combinations, and portions before finding my optimal formula. Be patient with yourself during this process! My formula changes with my athletic and or outside work efforts in the summer.

For those early morning warriors like myself, I’ve found that having a small, quick-digesting snack (like half a banana with a bit of honey) about 15 minutes before training, followed by a more substantial breakfast after, works best. Your body’s glycogen stores are depleted after a night’s sleep, so giving it something to work with makes a huge difference in performance.

At the end of the day, consistency is king. The perfect pre and post-workout nutrition plan that you follow 50% of the time will never outperform a “good enough” plan that you stick to 100% of the time. Find what works for your schedule, preferences, and goals—then make it a non-negotiable part of your training routine. Remember you are what you eat, and this is super important when you are exercising properly.

Thanks for reading this fitness blog. Please pass it along if you found the information helpful.
Healthy day, Walter