Gain the most out of your workout through food

Most people exercising have no clue about the importance of nutrition before and after exercise. Sometimes they eat too shortly before exercising, get tired, strange noises come from their stomach and they get cramps in the diaphragm.

You need at least one hour to digest something very simple before workout.

More importantly you should get something of great nutritional value just after exercise to start the cellular reconstruction.

After workout you need to rebuild your body, you need to nurture yourself. If you do, you will feel great and full of energy again; you will build muscles and get strong. Strong muscles burns fat and that is what you want.

TIMING is of great importance, as well as the combination of WHAT you eat.

Nutrition before exercise:

Pre-exercise snack are not unimportant, the most important factor is it is easy to digest.

If food eaten shortly before training requires a large amount of energy to digest, it will leave the body with less energy- the last thing you want before exercise. Really, so called experts suggest even to eat solomon with nuts and berries half an hour before training! Do not ever do that, or try if you want to know what I mean LOL…not only are you going to be completely tired, not only are strange noises going to come from your stomach, strange smells will as well, you might even puck a little!

No, seriously, food that is difficult to break down requires more blood to come to the stomach to aid the digestion process.

So what is the best to eat before exercise: Simple carbohydrates.

The best and healthiest source is organic Fruit. Dates are excellent as well, because they are very rich in glucose (a simple carbohydrate).

Fructose is also great, a fruit sugar, which has a lower glycemic index than glucose. This means that it kicks in at a slower rate once consumed, and it burns more slowly which prolongs its effectiveness.

Great sources of fructose:

  • Raw honey
  • Agave
  • Bananas
  • Figs
  • Pear
  • Grapes

The combination of glucose and fructose rich fruit is a very good energy snack, providing both quick and prolonged energy.

Another excellent fuel source for high performance training, racing or intense exercise is organic coconut oil. It is a rich source of medium-chain triglycerides, or MCT’s. It is an excellent energy source simply put.

A great suggestion to eat before hard exercise, at best 60 min before:

In a food mixer:

2 dates

1 banana

1 table spoon of raw honey

2 table spoons of organic virgin coconut oil

Nutrition immediately after exercise:

Breaking down muscle tissue in your workout on a regular basis and the consuming the right building blocks after the workout is the basis for a strong, vibrate and biologically younger body. What is consumed after workout is vital for cellular reconstruction.

There are two steps to follow as guide line:

1) Immediately following the workout

2) One hour after the recovery snack a protein construction nutrient rich meal should follow.

1) Immediately following the workout, the best snack to eat is one consisting primarily of simple carbohydrate. The muscles need to absorb the carbohydrate to speeding recovery.

Easy to have with you:

A) Snacks

1 banana

3 dates

1 little bag of almonds

B) Energy balls (homemade)

energy balls strawberries and goji


½ cup of oats

¼ cup of raisins

¼ cup of almonds

¼ cup of coconut flakes

2 dates

2 tbs virgin coconut oil

2 tbs of raw honey

1 tbs of cocoa powder

1 tea spoon of Maca

1 scoop of organic pure soya protein powder

All ingredients in mixer except coconut flakes, mix to a firm mass, roll to balls in coconut flakes.


If you have a mixer:

A) Simple recovery blueberry drink:

1 banana

1 cup of blueberries

1/2 cup of almonds

1/4 cup of ground flaxseed

1/4 cup of hemp protein

1 tsp lemon juice

1/4 sea salt

B) Simple recovery lemon drink:

1 lemon

4 dates

2 cups of water

2 table spoons of raw honey

1 table spoon of hemp protein

Ideally make something like A) which contains banana and blueberries, both of which provide simple and complex carbohydrates, as well as electrolytes to replace those lost in sweat. The ground flex seed and the hemp protein supply a small amount of protein, just enough to assist the carbohydrate in the muscle glycogen regeneration process.


2) One hour after the recovery snack a protein construction nutrient rich meal should follow.

One hour after the snack you need a protein construction nutrient rich meal. Ideally this meal should consist of high quality, easy digestible raw protein such as hemp, omega 3 fatty acids, vitamins and minerals. A great choice is a big organic salad with hemp seeds, beans, pumpkin seeds and organic extra virgin olive oil.



Sofie Tvarno

Sports nutritionist - Health coach - Personal trainer

Founder of F.I.T.u™ - rock your body & life with amazing results.

My mission is to bring health & happiness to your world

Receive exclusive optimal health & fitness advice from Sofie


Instagram did not return a 200.