Fueling your body the right way before and after your workout is just as important as the reps you put in on the floor. As one of the top gyms in Denver, we coach athletes of all levels, and one of the most common questions we hear is: “What should I eat before and after training?”

Here’s a practical guide to help you get the most out of your workouts — whether you’re training for performance, strength, or general fitness.

🥗 Why Nutrition Matters in Strength & Conditioning

Training hard puts stress on your muscles, joints, and energy systems. The right nutrition helps to:

• Boost energy and focus during training
• Improve strength and endurance
• Accelerate muscle recovery
• Support lean muscle gain or fat loss goals

🍌 What to Eat Before a Training Session

Timing: 1–2 hours before your workout

✅ Focus on:

• Simple, digestible carbs to fuel your body
• Moderate protein to support muscle repair
• Low fat and low fiber to prevent sluggishness or discomfort

💡 Good Pre-Workout Meal Ideas:

• Rice cakes with peanut butter and banana
• Oatmeal with berries and a scoop of protein
• Chicken and white rice
• A fruit smoothie with Greek yogurt and honey

On the go? A quick protein shake and a banana 30–45 minutes before training works great when you’re in a rush.

🥩 What to Eat After Training

Timing: Ideally within 30–60 minutes after your session

✅ Focus on:

• Lean protein for muscle repair and growth
• Complex carbohydrates to restore energy
• Hydration to replace fluids and electrolytes

💡 Good Post-Workout Meal Ideas:

• Grilled salmon with quinoa and roasted vegetables
• Protein shake with oats and berries
• Eggs with whole grain toast and avocado
• Turkey and sweet potato

Quick Tip: Aim for a balance of carbs and protein — around a 2:1 or 3:1 ratio, depending on your goals and training intensity.

💧 Hydration Matters Too

Strength and conditioning sessions can lead to a lot of sweat — especially in the summer. Make sure you’re hydrating before, during, and after workouts. For longer sessions or hot days, an electrolyte drink can help replenish sodium and potassium.

🚫 Foods to Avoid Around Workouts

• Heavy, high-fat meals (slow digestion)
• High-fiber foods right before training
• Sugary energy drinks (short energy spikes, then crashes)
• Too much caffeine (can affect hydration and focus)

🧠 Consistency Over Perfection

Eating well one day won’t undo bad habits — but getting into a solid routine with balanced, intentional nutrition can make a major difference in how you feel and perform. Whether your goal is athletic performance, strength gains, or general health, consistency is key.

👊 Need Help With Nutrition?

If you’re searching for a “gym near me” in Denver that offers support with your nutrition we’re here to guide you.

Schedule a free Welcome Meeting here!