It’s a question almost everyone asks at some point in their fitness journey: Should I eat before or after the gym? The truth is, proper nutrition isn’t an either/or situation. Eating before your workout powers your body to perform at its best, while eating after provides the raw materials your muscles need to repair, rebuild, and come back stronger. Think of it like a cycle: fuel, train, recover, each stage making the next one more effective.
What to Eat Before a Workout
Before you train, your body needs energy that’s easy to digest and steady enough to last. Carbs are your main fuel source; they break down into glucose, which powers your muscles. For strength or resistance training, adding a little protein can prime your muscles for recovery later.
Quick boost (30–60 minutes before):
- Banana + 1 Tbsp nut butter
- Greek yogurt with berries
- Whole-grain toast with turkey or egg
- Small smoothie with fruit + a scoop of protein, like Retro Fitness’ Strawberry Banana Blast
If you have more time (2–3 hours before):
- Chicken, rice, and veggies, like our Korean Rice Bowls.
- Oats made with milk, topped with fruit
- Tofu/lean protein and veggies
GET REAL Tip: Keep fats and fiber modest right before you train. Too much can slow digestion and feel heavy mid-set, so save the big salad for later.
What to Eat After a Workout
When your workout’s done, it’s important to replace what you burned and give your muscles what they need to recover and get stronger. Carbs replenish your energy, or glycogen, and protein provides the amino acids to repair and grow stronger fibers. Timing matters less than balance, but a good rule of thumb is to eat within 60–90 minutes after training.
Easy, protein-forward options include:
- Grilled chicken, sweet potato, and veggies. Check out our recipe for One Pan Greek Chicken!
- Salmon, rice, and greens
- Cottage cheese or Greek yogurt with fruit and honey, or try Chef Murt’s Cottage Cheese Bark
- Protein smoothie with fruit (add granola if you need more carbs)
On strength days, you should prioritize 25–40 grams of protein plus a moderate carb source. On an endurance or HIIT day, go a bit heavier on carbs to restore glycogen, plus 20–30 grams of protein.
GET REAL Tip: Hitting your protein goal across the day matters more than chasing a strict 30-minute “anabolic window.” The Retro Fitness Smoothie Bar can whip up something fast, whether that’s a protein-packed chocolate banana blend after a leg day or a fruit-forward option after your Zumba class.
GET REAL with Retro Fitness
Fueling before and after your workout shouldn’t be complicated, just aligned with your goals and schedule. Our personal trainers can help you match your training plan with practical nutrition, and our Smoothie Bar keeps recovery easy.
Download the Retro Fitness app on the App Store or Google Play to track workouts, explore recipes, and stay consistent.
