what to eat before and after training

As winter fades and the days grow longer, many people return to regular exercise. Warmer weather and brighter evenings make it easier to head outdoors for walks, runs, cycling, strength training or yoga in the park.

But renewed motivation should be matched with proper nutrition. The body needs targeted dietary support to adapt to training load, recover efficiently and avoid fatigue or injury. The combination of exercise and balanced eating is not only about weight loss or muscle gain. It also supports overall health, hormonal balance, immune function and steady energy levels throughout the day.

Warmer weather and brighter evenings make it easier to head outdoors for walks

(Photo: Shutterstock)

Seasonal transitions are often accompanied by fatigue, immune fluctuations and sensitivity to allergies. Returning to workouts after a relatively inactive winter can create additional stress on the body.

Strategic nutrition around training helps replenish glycogen stores before activity, reduce muscle breakdown, accelerate tissue repair and lower inflammation. When meals are planned correctly, workouts improve. Endurance increases, strength builds and the heavy feeling that often follows poor fueling is reduced.

Yogurt and fruit

(Photo: Shutterstock)

The goal before exercise is to provide accessible energy without overloading the digestive system. Timing and composition depend on workout intensity and duration.

A full meal is recommended two to three hours before training. A lighter snack is appropriate 30 to 60 minutes before activity.

Not a bad option: fruit smoothie

(Photo: Shutterstock)

Pre-workout meals should emphasize easily digestible carbohydrates, a moderate amount of protein and limited fat and fiber, especially before high-intensity sessions.

Examples include yogurt with fruit, whole-grain toast with cheese, or oatmeal with banana and cinnamon. For early morning workouts, lighter options such as a banana, dates, toast with honey or jam, or a simple smoothie made with banana and milk or soy milk may be sufficient.

Training on an empty stomach may work for some people during short, low-intensity activity. However, for most individuals it can reduce performance during demanding workouts.

After exercise, muscles require protein for repair and carbohydrates to restore energy stores. This is when the body absorbs nutrients more efficiently.

High-quality protein: tofu

(Photo: Shutterstock)

Ideally, a balanced meal should be eaten within 30 to 60 minutes of finishing a workout. If more time has passed, eating remains important, but prompt refueling supports faster recovery.

A complete post-workout meal should include:

High-quality protein such as eggs, chicken, fish, tofu, legumes or dairy

Carbohydrates such as rice, quinoa, sweet potatoes, whole-grain bread or fruit

Vegetables for vitamins, minerals and antioxidants

Adequate fluids

If a full meal is not possible, a lighter combination of protein and carbohydrates is recommended. Examples include an omelet with salad and whole-grain bread, quinoa with roasted vegetables and legumes, a large salad with chicken or tofu and avocado, or a protein smoothie with berries, spinach, banana and nut butter.

Even in mild spring temperatures, the body loses fluids through sweat. Thirst alone is not always a reliable indicator of dehydration.

No time? An omelet with salad works too

(Photo: Shutterstock)

Experts recommend drinking water before exercise, hydrating every 15 to 20 minutes during prolonged sessions and replenishing fluids afterward. For workouts lasting more than an hour or performed in hot conditions, natural isotonic options such as water with a pinch of salt and lemon may help restore electrolytes.

Endurance activities such as running, cycling and swimming require a higher availability of carbohydrates before and after training.

Strength training, which creates microscopic muscle damage, places greater emphasis on post-workout protein intake for muscle repair.

Flexibility-focused sessions such as Pilates or mobility training are typically less intense but still benefit from a light, balanced meal that provides steady energy without heaviness.

Seasonal foods that support recovery

Spring produce offers natural recovery support. Strawberries provide vitamin C, leafy greens contribute iron and folate, fresh herbs contain antioxidants and hydrating vegetables such as cucumbers and tomatoes support fluid balance.

Adding color to meals enhances nutritional value and may improve consistency and enjoyment.

Returning to exercise can be mentally challenging. Establishing a routine that integrates training and structured eating can ease the transition.

Planning workouts according to personal schedules, preparing staple foods such as rice, quinoa or chopped vegetables in advance, and prioritizing quality sleep are all key components of recovery. Signs such as persistent fatigue, increased hunger or hair loss may indicate nutritional deficiencies and should not be ignored.

Skipping post-workout meals under the assumption that it enhances fat burning can hinder recovery. Relying on highly processed sugary snacks after training may undermine progress. Abruptly shifting to intense workouts without adjusting nutrition can increase injury risk. Inadequate hydration remains one of the most common performance setbacks.

Spring presents an opportunity not only to move more but to move smarter. When consistent physical activity is paired with balanced, well-timed nutrition, the body responds with improved energy, faster recovery and greater resilience.

The author is a clinical dietitian with Leumit Health Services.