Primal Blog

Should you eat before exercising?

Do you need a protein shake immediately afterward?

Are carbohydrates good or bad around workouts?

Workout nutrition can sound complicated, but for most recreational exercisers, the basics are surprisingly simple.

Before Your Workout

Your pre-workout meal should help provide energy without leaving you uncomfortable.

Depending on when you’re training, consider combining protein with an easily tolerated carbohydrate.

Examples include:

• Greek yogurt and berries
• Eggs and toast
• Oatmeal with protein
• Banana with Greek yogurt
• Chicken and rice
• A smoothie containing protein and fruit

If you’re eating a larger meal, give yourself more time to digest it.

If you’re exercising shortly after eating, something smaller may feel better.

After Your Workout

Your body needs nutrients to recover from training.

Protein provides amino acids used for muscle repair and remodeling, while carbohydrates can help replenish the energy used during exercise.

Simple post-workout meals could include:

• Chicken, rice and vegetables
• Eggs, potatoes and fruit
• Greek yogurt with berries and oats
• Salmon with potatoes and vegetables
• A protein smoothie followed by a balanced meal

Do You Need a Protein Shake?

Not necessarily.

Protein shakes are convenient, but they’re not mandatory.

If you can meet your protein needs through food, that’s perfectly fine. If you’re busy or don’t feel like eating immediately after training, a shake can be a convenient option.

Don’t Forget Hydration

Hydration matters before, during, and after exercise.

Fluid needs vary considerably based on temperature, workout duration, sweat rate, body size, and exercise intensity.

Longer or particularly sweaty sessions may also increase electrolyte needs.

Look at the Whole Day

You don’t need to obsess over a tiny post-workout window.

Your total nutrition throughout the day matters.

Focus on eating enough quality food, consuming adequate protein, staying hydrated, and supporting your training consistently.

That’s far more important than trying to make every meal perfectly timed.

Individual nutrition and hydration needs vary. Seek individualized guidance when appropriate.