What to Eat Before, During, and After a Workout

If you're an active human, fueling your body matters, whether you’re training for your next big race, hitting the gym after work, or heading out for a long ride. What you eat around your workout can make a huge difference in how you feel and perform. The key is matching your nutrition to your goals, whether that’s building muscle, improving endurance, or simply feeling stronger and more energized throughout your day.

Let’s break it down.

Your Goals Determine Your Nutrition

Your goals with working out, strength, endurance, and/or general fitness, should help guide how and when you eat.

• If you’re strength training or aiming to gain muscle mass, prioritize protein before and after your workout to fuel muscle synthesis.
• If you’re focused on endurance (like cycling, skiing, or running), your body relies more heavily on carbohydrates to sustain performance, meaning carb timing matters most. Fun fact: That's why Neve's Tart Cherry Cacao is formulated with a 4:1 carbs to protein ratio for recovery!
• If you’re just trying to move more consistently, focus on balanced meals with carbs, protein, and healthy fats spread evenly throughout the day.

What to Eat Before a Workout

Your pre-workout meal should give you energy without weighing you down. Aim to eat 1–3 hours before your workout, depending on how your stomach tolerates food. The closer to your workout, the less fat and protein. 

Good Pre-Workout Options:

• Oatmeal with banana and almond butter
• Toast with avocado and egg
• Greek yogurt with berries
• A Neve smoothie pouch

If you’re short on time, a small snack 30–60 minutes before, like a banana, can help top off your glycogen stores.

BONUS: For women, hormone fluctuations can influence digestion and energy levels. During the luteal phase (the week before your period), you may benefit from a bit more complex carbs and hydration before exercise.

What to Eat During a Workout

For workouts lasting less than an hour, water is usually enough. But if you’re going long, typically over 90 minutes, your body needs additional fuel.

Mid-Workout Nutrition Tips:

• Every 45–60 minutes, aim for 60g of carbs. Your total exercise length and intensity will determine what type of fuel you should take in.
• Sip fluids consistently. Electrolytes help maintain hydration and muscle function
• For longer sessions, small amounts of protein (like from Neve) can help reduce muscle breakdown.

BONUS: Don't go from 0 to 60 grams of carbs on your first long effort! You'll need to work your way up to avoid gut distress. A registered dietitian can help!

What to Eat After a Workout

Your post-workout nutrition is all about recovery. The right foods help rebuild muscle, replenish glycogen, and reduce soreness.

Aim to eat within 30–60 minutes after finishing your workout.

Post-Workout Meal Ideas:

If you're driving home, Tart Cherry Cacao Neve is great to jump start your recovery.

Then try:

• Smoothie with plant protein, banana, and peanut butter
• Rice or quinoa bowl with veggies and tofu
  
• Greek yogurt with berries, granola, maple syrup and peanut butter

The Bottom Line

Eating around your workouts doesn’t have to be complicated. It’s about understanding what your body needs at each phase of exercise.

• Before: Carbs for fuel
• During: Steady energy and hydration
• After: Protein and carbs for recovery

Whether you’re training hard or just staying active, fueling intentionally can make every workout feel better and deliver better long-term results.