Fuel Your Best Hour: The Guide to Pre- and Post-Workout Nutrition

At 361 Fitness, we know the value of your time and effort when you step into the gym. Whether you’re here to lift heavier, move faster, or simply feel better, we’re focused on helping you build strength and longevity—so you can maintain your quality of life and keep doing the things you love as you age.

Pre-Workout Nutrition

Your pre-workout meal should set the stage for energy and endurance. The ideal ratio here is 2:1 carbs to protein—think energy and repair. Carbs act as your body’s fuel, while protein prepares your muscles for the work ahead.

Timing

Eat your pre-workout meal 60–90 minutes before hitting the gym. This gives your body time to digest, so you’re not weighed down or uncomfortable during your workout.  It may take some practice here to figure out YOUR best timing.  Listen to your body and adjust as needed.

What to Eat

• Carbs: Aim for easy-to-digest options like oatmeal, rice cakes, or a banana.

• Protein: Add a small amount of lean protein such as a hard-boiled egg, chicken breast, or Greek yogurt.

• Minimal Fat: Keep fats low since they slow digestion and may make you feel sluggish.

Avoid Drinking Your Meal

Steer clear of liquid pre-workout meals. While smoothies and shakes are convenient, they can lead to that dreaded “sloshing” feeling in your stomach, especially during high-intensity workouts.

Example Pre-Workout Meals

• Rice cakes with a thin layer of almond butter and a boiled egg.

• A small bowl of protein oatmeal topped with a handful of berries and a drizzle of honey.

• A banana or apple with a few slices of turkey or deli meat.

• Protein pancakes with a drizzle of honey or syrup. We love Kodiak Cakes brand!

Post-Workout Nutrition

After a tough workout, your muscles need to recover. This is where protein takes center stage, supported by some carbs to replenish your energy.

Timing

You’ve probably heard about the “anabolic window”—the idea that you need to consume protein within 30–60 minutes of your workout. While research now shows this window is broader than previously thought, it’s still a great habit to fuel up soon after your session for optimal recovery.

What to Eat

• Protein: Aim for 20–30 grams of protein to kickstart muscle repair. A protein shake is perfect here because it’s easy to digest and quick to prepare.

• Carbs: Add a serving of carbs like a piece of fruit, sweet potato, or rice to replenish glycogen stores.

Example Post-Workout Meals

• A protein shake with a scoop of whey and a banana.

• Grilled chicken with a small sweet potato or rice.

• Greek yogurt with honey and a handful of granola or berries.

Why It Matters

When you fuel properly, you’ll notice:

• Better Energy: You’ll feel strong and ready to tackle your workouts.

• Faster Recovery: Proper nutrition minimizes soreness and helps you get back in the gym sooner.

• Improved Performance: Consistent fueling allows you to perform your best every time you train.

Need Help with Nutrition?

We’re here to help you navigate nutrition alongside your fitness journey. If you’re not sure where to start, let’s chat! Schedule your No Sweat Intro or Goal Sesh review and we’ll help you build habits that work for your goals.

Let’s make your time in the gym the best hour of your day—and fuel your body to match.

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