How to Properly Fuel Before & After a Workout


I recently was chatting with one of my friends and she started talking about pre workouts, supplements, aka workout fuel & {if you guys know me you know I don't love supplements so I began tuning this out a bit} I snapped back to reality when I heard her say "Yea he doesn't eat after his workout because he thinks that will burn more calories & make him lose weight". I literally said outloud at a coffee shop for all to hear WHAT THE ACTUAL FUCK? 😬🙊


BL Workout Fuel

I did not mean that in a mean way by any stretch of the imagination, I was just so blown away that her friend actually thought this that I couldn't control my thoughts! That there are people out there that still think that depriving your body of nutrients, the fuel that it needs to run means that you will lose weight?! After this conversation I knew immediately that I needed to bring this topic to the blog to give you ladies a hopefully helpful rundown on what you should be eating before and after a workout & WHY!

I think the why is important because a lot of websites I check out or {Pinterest, where I know a lot of us ladies go for info} give you the recipes to create but never the why or the knowledge/ info behind explain it.

So here we go.

Before After Workout Fuel

Why Should We Fuel Before/ After a Workout

It is very important to eat a little something 45 minutes to an hour before a workout, why? Because your body needs energy to exert energy. This energy comes from sugar which comes from the foods that you eat. If you don't provide your body with the necessary fuel and decide to workout hungry your body will begin to use your own muscle tissue as fuel, you won't be shedding fat and gaining muscle you will just be eating away at the muscle already there. GROSS. Think of it this way it's like your body is a car. You wouldn't ever try to gun it and drive 90 MPH to work on empty would you? With this being said you also don't need to eat a large meal before working out. A quick little snack of carbs & protein is best {I will give you a few ideas below}.

After a workout is also extremely important to fuel your body up! When you workout you essentially break down your muscles so they can repair and grow stronger, also during this workout you deplete your body of electrolytes, fluid & glycogen {which is basically the energy your body runs off of}. So eating after a workout basically helps repair the muscle tissue and build new tissue! After a workout protein, good fats & carbs are key!

What We Should Be Eating Before/ After A Workout

Before a workout snacks that are high in carbs & protein are what you need such as an apple or banana with almond butter/ PB, yogurt w/ berries, or some PB Protein Energy Bites.

After a workout foods that are high in protein, good fats & carbs are just what you need to refuel. If you workout in the morning a veggie omelet with a side slice of avocado toast is perfect, or my all time favorite Banana Coconut Overnight Oats! Or if you find yourself working out before lunch/ dinner something such as tuna salad on whole wheat bread, or grilled chicken with sweet potatoes works perfectly.