Whether you exercise in the morning, afternoon or evening, try to eat before and after you train. You’ll boost energy levels to stay sharp, both mentally and physically, throughout even the toughest workouts—and help your body recover better afterwards. What’s best to eat? While the research is fairly complex, the take-home menu is actually quite simple.
- Studies show that a 2:1 or 3:1 ratio of carbohydrates to protein is best, depending on the intensity and duration of your workout.
- For a short, low to medium intensity workout, a 2:1 ratio is enough.
- For longer, harder sessions, aim for a 3:1 ratio—you’ll need the extra carbs to help refuel your depleted energy stores.
- Keeping those ratios in mind, aim for a combination of 15-30 grams of protein and 30-90 grams of carbs before and after your workout.
Below are 20 sample shakes, snacks, and meal options to get you started. Keep in mind that calorie counts vary, so be aware of your overall calorie intake when planning your workout nutrition.
Shakes
1. EAS Myoplex Lite Shake
25g protein, 20g carbs
1 shake
2. Chocolate Milk
20g protein, 60g carbs
16-oz serving
3. Fruit Juice + Whey Protein
24g protein, 56g carbs
1 Scoop EAS 100% Whey Protein, 1 cup 100% fruit juice
4. EAS Lite + Banana
36g protein, 46g carbs
1 shake, 1 banana
5. EAS AdvantEdge Complete Nutrition Bar
13g protein, 31g carbs
1 bar
Snacks
6. Pita + Hummus
14g protein, 40g carbs
1 whole wheat pita, 3 tbsp hummus,
1 oz almonds
7. Kashi GOLEAN Roll! Bar
12g protein, 28g carbs
1 bar
8. Peanut Butter Toast
18g protein, 44g carbs
2 slices whole grain toast, 2 tbsp natural peanut butter
9. Apples + Yogurt
14g protein, 27g carbs
1 apple, 1 1/2 cups low-fat Greek yogurt
10. English Muffin + Almond Butter
10g protein, 30g carbs
1 whole grain English muffin, 2 tbsp natural almond butter
Meals
11. Eggs + Wheat Toast
15g protein, 47g carbs
2 hard-boiled eggs, 2 slices of whole grain toast
12. Subway Sandwich
36g protein, 92g carbs
12-inch Subway turkey breast sub (no cheese)
13. Chicken Marinara Pasta
41g protein, 86g carbs
5 oz grilled chicken, 2 cups whole wheat pasta, 1/2 cup marinara sauce
14. Sandwich + Chocolate Milk
27g protein, 93g carbs
2 slices whole wheat bread, 2 tbsp natural peanut butter, 1 medium banana, 6 oz chocolate milk
15. Oatmeal + Whey Protein
16g protein, 28g carbs
1/2 cup oatmeal, 10 grams whey protein
16. Chicken + Rice
30g protein, 66g carbs
1 1/2 cups Spanish yellow rice, 3 oz lean meat
17. Asian Chicken Stir-Fry
30g protein, 60g carbs
1/2 package Trader Joe's Asian Style Chicken Stir
18. Bean Burrito
18g protein, 48g carbs
1 whole wheat tortilla, 1/2 cup beans, 1/4 cup salsa, 1 oz part-skim mozzarella cheese
19. Quinoa + Chicken
19g protein, 45g carbs
1/2 cup quinoa (dry), 2 oz chicken
20. Asian Noodles + Vegetables
20g protein, 56g carbs
1/2 cup Asian noodles, 1/2 cup sea vegetables, 3 oz tofu
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