Sports Nutrition 101 What to Eat Before, During, and After Workouts
Gryor Team
•
September 22, 2025
In the world of fitness, we often focus on the workout itself: the miles logged, the weights lifted, the calories burned. But "peak fitness" is not just built in the gym; it's built in the kitchen.
Sports nutrition, or "fueling for performance," is the science of giving your body the right nutrients at the right time. What you eat—and when you eat it—is the "secret weapon" that determines your energy levels, your endurance, your strength, and the speed of your recovery.
This "101" guide breaks down the science of sports nutrition into the three critical phases of your workout: before, during, and after.
First, a Critical Note: The Foundation of Hydration
Before discussing food, we must address the most important nutrient: water. You can have a "perfect" nutrition plan, but if you are dehydrated, your performance will collapse.
A fluid loss of just 2% of your body weight is enough to cause a detectable decrease in performance, reduce endurance, and impair cognitive function.
Before: Drink 17-20 ounces of water 2-3 hours before your workout, and another 8 ounces 20-30 minutes before you start.
During: Aim to drink 7-10 ounces of fluid every 10-20 minutes of intense exercise.
After: Weigh yourself before and after your workout. For every pound of weight (sweat) you lost, drink 16-24 ounces of fluid to rehydrate.
For workouts under 60 minutes, water is all you need. For longer, high-intensity sessions, a sports drink is necessary to replenish lost electrolytes (like sodium and potassium) that are critical for muscle function.
Part 1: Before Your Workout (The "Fuel" Phase)
The Goal: To "top off" your body's primary fuel tank.
The goal of a pre-workout meal is to provide your body with the energy it needs to perform at its peak. This energy is stored in your muscles and liver in the form of glycogen (stored carbohydrates). Going into a workout on an empty tank will make you feel "slow-moving or lightheaded" and force your body to break down muscle tissue for energy.
The "What" and "When":
Timing is everything. Your pre-workout meal strategy is broken into two parts:
1. The "Main Meal" (2-4 Hours Before):
This is your foundational meal. It should be rich in complex carbohydrates, have a moderate amount of protein, and be low in fat and fiber (as both slow down digestion, which can cause cramping).
The Science: Complex carbs (like oats and brown rice) are digested slowly, providing a "sustained, long-lasting" energy release. The protein "pre-loads" your muscles with amino acids.
"Superfood" Examples:
A bowl of oatmeal with berries and a scoop of protein powder.
A sweet potato with grilled chicken.
Brown rice with beans and avocado.
A whole-grain turkey sandwich.
2. The "Quick Snack" (30-60 Minutes Before):
If you're eating this close to a workout, you need energy now. The goal here is fast-digesting, simple carbohydrates.
The Science: Simple carbs (like the natural sugars in fruit) are absorbed quickly and provide your muscles with an immediate, easily accessible source of fuel.
"Superfood" Examples:
A banana (often called "nature's energy bar" for its blend of carbs and muscle-supporting potassium).
An apple or a handful of raisins.
A small fruit smoothie or a "stroopwafel" energy waffle.
A slice of whole-grain toast with a thin layer of honey or almond butter.
Part 2: During Your Workout (The "Sustain" Phase)
The Goal: To replenish fuel only when necessary to prevent "bonking."
This is the most misunderstood part of sports nutrition. For most people, intra-workout nutrition is not necessary.
If your workout is less than 60-90 minutes: Your body has enough stored glycogen to get you through. Your only focus should be hydration (water).
If your workout is over 90 minutes (Endurance): This is when intra-workout fueling becomes critical. After about 90 minutes, your muscle glycogen stores run low, and you "hit the wall" or "bonk."
The "What" and "How Much":
Your body needs the fastest-digesting fuel source available: simple carbohydrates.
The Rule: The scientific consensus is to consume:
1-2.5 hour workouts: 30-60 grams of carbs per hour.
2.5-3+ hour workouts (ultra-endurance): 60-90 grams of carbs per hour.
The "What": You need to drink your fuel, not digest it (which would pull blood away from your muscles).
Sports Drinks (Gatorade, etc.)
Energy Gels or Chews
Whole-Food Options: Bananas, raisins, or pretzels are also effective.
Part 3: After Your Workout (The "Repair" Phase)
The Goal: To repair muscle damage and replenish your energy stores.
An intense workout does two things to your body:
It creates micro-tears in your muscle fibers (this is what makes you stronger).
It depletes your muscle glycogen (the fuel you just burned).
Your post-workout nutrition is designed to fix both of these problems.
The "What": The Golden 3:1 Ratio
Your body needs two things: protein (to repair) and carbohydrates (to refuel).
Protein: This is the key. Consuming 20-40 grams of high-quality protein after a workout provides the amino acids needed for Muscle Protein Synthesis (MPS)—the process of rebuilding your damaged muscle fibers.
Carbohydrates: Consuming carbs with your protein has a "dual" benefit. It not only replenishes your glycogen stores, but it also causes a small insulin spike, which helps "shuttle" the amino acids (from the protein) into your muscles faster.
The "Golden Ratio": For optimal recovery, aim for a 3:1 ratio of carbohydrates to protein.
The "When": Debunking the "Anabolic Window"
For years, athletes were told they had to consume a protein shake within a 30-minute "anabolic window" or their workout was "wasted."
The Truth: Science has shown this "window" is much larger than we thought. For most people, what really matters is your total daily protein and carbohydrate intake. As long as you eat a high-quality, protein-and-carb-rich meal within 1-2 hours of finishing your workout, your body will have everything it needs to recover and grow.
"Superfood" Examples for Recovery
Low-Fat Chocolate Milk: The "perfect" recovery food. It has the ideal 3:1 carb-to-protein ratio and provides fluids and electrolytes.
Greek Yogurt with Berries: Provides high-quality casein and whey protein, while the berries provide carbs and antioxidants.
Salmon with a Sweet Potato: A true "superfood" meal. The salmon provides high-quality protein and anti-inflammatory omega-3 fats (which reduce muscle soreness), and the sweet potato replenishes glycogen.
Eggs with Whole-Wheat Toast: Eggs are a "complete" protein, rich in leucine, the key amino acid that "triggers" muscle protein synthesis.
Tart Cherry Juice: Multiple studies have shown that tart cherry juice can "accelerate muscle recovery" and significantly reduce delayed-onset muscle soreness (DOMS).
Sports nutrition, or "fueling for performance," is the science of giving your body the right nutrients at the right time. What you eat—and when you eat it—is the "secret weapon" that determines your energy levels, your endurance, your strength, and the speed of your recovery.
This "101" guide breaks down the science of sports nutrition into the three critical phases of your workout: before, during, and after.
First, a Critical Note: The Foundation of Hydration
Before discussing food, we must address the most important nutrient: water. You can have a "perfect" nutrition plan, but if you are dehydrated, your performance will collapse.
A fluid loss of just 2% of your body weight is enough to cause a detectable decrease in performance, reduce endurance, and impair cognitive function.
Before: Drink 17-20 ounces of water 2-3 hours before your workout, and another 8 ounces 20-30 minutes before you start.
During: Aim to drink 7-10 ounces of fluid every 10-20 minutes of intense exercise.
After: Weigh yourself before and after your workout. For every pound of weight (sweat) you lost, drink 16-24 ounces of fluid to rehydrate.
For workouts under 60 minutes, water is all you need. For longer, high-intensity sessions, a sports drink is necessary to replenish lost electrolytes (like sodium and potassium) that are critical for muscle function.
Part 1: Before Your Workout (The "Fuel" Phase)
The Goal: To "top off" your body's primary fuel tank.
The goal of a pre-workout meal is to provide your body with the energy it needs to perform at its peak. This energy is stored in your muscles and liver in the form of glycogen (stored carbohydrates). Going into a workout on an empty tank will make you feel "slow-moving or lightheaded" and force your body to break down muscle tissue for energy.
The "What" and "When":
Timing is everything. Your pre-workout meal strategy is broken into two parts:
1. The "Main Meal" (2-4 Hours Before):
This is your foundational meal. It should be rich in complex carbohydrates, have a moderate amount of protein, and be low in fat and fiber (as both slow down digestion, which can cause cramping).
The Science: Complex carbs (like oats and brown rice) are digested slowly, providing a "sustained, long-lasting" energy release. The protein "pre-loads" your muscles with amino acids.
"Superfood" Examples:
A bowl of oatmeal with berries and a scoop of protein powder.
A sweet potato with grilled chicken.
Brown rice with beans and avocado.
A whole-grain turkey sandwich.
2. The "Quick Snack" (30-60 Minutes Before):
If you're eating this close to a workout, you need energy now. The goal here is fast-digesting, simple carbohydrates.
The Science: Simple carbs (like the natural sugars in fruit) are absorbed quickly and provide your muscles with an immediate, easily accessible source of fuel.
"Superfood" Examples:
A banana (often called "nature's energy bar" for its blend of carbs and muscle-supporting potassium).
An apple or a handful of raisins.
A small fruit smoothie or a "stroopwafel" energy waffle.
A slice of whole-grain toast with a thin layer of honey or almond butter.
Part 2: During Your Workout (The "Sustain" Phase)
The Goal: To replenish fuel only when necessary to prevent "bonking."
This is the most misunderstood part of sports nutrition. For most people, intra-workout nutrition is not necessary.
If your workout is less than 60-90 minutes: Your body has enough stored glycogen to get you through. Your only focus should be hydration (water).
If your workout is over 90 minutes (Endurance): This is when intra-workout fueling becomes critical. After about 90 minutes, your muscle glycogen stores run low, and you "hit the wall" or "bonk."
The "What" and "How Much":
Your body needs the fastest-digesting fuel source available: simple carbohydrates.
The Rule: The scientific consensus is to consume:
1-2.5 hour workouts: 30-60 grams of carbs per hour.
2.5-3+ hour workouts (ultra-endurance): 60-90 grams of carbs per hour.
The "What": You need to drink your fuel, not digest it (which would pull blood away from your muscles).
Sports Drinks (Gatorade, etc.)
Energy Gels or Chews
Whole-Food Options: Bananas, raisins, or pretzels are also effective.
Part 3: After Your Workout (The "Repair" Phase)
The Goal: To repair muscle damage and replenish your energy stores.
An intense workout does two things to your body:
It creates micro-tears in your muscle fibers (this is what makes you stronger).
It depletes your muscle glycogen (the fuel you just burned).
Your post-workout nutrition is designed to fix both of these problems.
The "What": The Golden 3:1 Ratio
Your body needs two things: protein (to repair) and carbohydrates (to refuel).
Protein: This is the key. Consuming 20-40 grams of high-quality protein after a workout provides the amino acids needed for Muscle Protein Synthesis (MPS)—the process of rebuilding your damaged muscle fibers.
Carbohydrates: Consuming carbs with your protein has a "dual" benefit. It not only replenishes your glycogen stores, but it also causes a small insulin spike, which helps "shuttle" the amino acids (from the protein) into your muscles faster.
The "Golden Ratio": For optimal recovery, aim for a 3:1 ratio of carbohydrates to protein.
The "When": Debunking the "Anabolic Window"
For years, athletes were told they had to consume a protein shake within a 30-minute "anabolic window" or their workout was "wasted."
The Truth: Science has shown this "window" is much larger than we thought. For most people, what really matters is your total daily protein and carbohydrate intake. As long as you eat a high-quality, protein-and-carb-rich meal within 1-2 hours of finishing your workout, your body will have everything it needs to recover and grow.
"Superfood" Examples for Recovery
Low-Fat Chocolate Milk: The "perfect" recovery food. It has the ideal 3:1 carb-to-protein ratio and provides fluids and electrolytes.
Greek Yogurt with Berries: Provides high-quality casein and whey protein, while the berries provide carbs and antioxidants.
Salmon with a Sweet Potato: A true "superfood" meal. The salmon provides high-quality protein and anti-inflammatory omega-3 fats (which reduce muscle soreness), and the sweet potato replenishes glycogen.
Eggs with Whole-Wheat Toast: Eggs are a "complete" protein, rich in leucine, the key amino acid that "triggers" muscle protein synthesis.
Tart Cherry Juice: Multiple studies have shown that tart cherry juice can "accelerate muscle recovery" and significantly reduce delayed-onset muscle soreness (DOMS).