Fuel Your Workout:

Nutrition Guide to Maximize Results

Pre-Workout Nutrition

Timing snacks and meals that include the most effective nutrients to fuel your body before a workout. 

Focus on foods low in fat and fiber.

Eat a combination of foods high in carbs and moderate in protein. 

Length and intensity of workouts matter. 

Experiment to figure out what works best for you.

6 am workout? Fuel up the night before and eat something small in the morning. 

What to eat:


  • Turkey and swiss sandwich, apple, chocolate milk
  • PB&J with banana slices
  • Low fat Greek yogurt with berries and a small salad with chicken 
  • Hydrate with 16-20 oz. of fluid

Post-Workout Nutrition

Refuel, repair and rebuild with this guide on the amount of carbohydrates, protein and fluids needed after a workout.

The Performance Enhancing Plate

Learn which foods should be included in meals and snacks on both heavy and light workout days, including the benefits they provide.


Simple, delicious recipes loaded with high-quality protein and other essential nutrients.

Cheddar and Mushroom Breakfast Squares

Fruit and Oat Smoothie

Baked Ziti

Confetti Quesadillas With Cilantro Yogurt Dip

Chocolate milk: nature’s sports drink

(following are summaries from an article at https://www.nationaldairycouncil.org/content/2018/milk-natures-sports-drink which is a review of several studies)

Replace fluid loss

 One study found that gradually drinking milk restored fluid balance better than water or a carbohydrate-electrolyte drink. The nutrient package of milk, the fact that milk is released more slowly from the stomach compared to water or a traditional sports drink comprised of carbohydrates and electrolytes and the higher calorie content and presence of dairy proteins (casein and whey) in milk are thought to contribute  Seery S and Jakeman P. Br J Nutr. 2016;116(6):1013-21.

Improve future endurance performance with carbohydrate-protein supplementation

Two studies found that cyclists and runners who drank low-fat chocolate milk after a workout saw a stronger activation of muscle repair and rebuild, along with better subsequent performance, immediately following and again two hours after exercise than those who drank a carbohydrate containing beverage with the same amount of calories.

 Ferguson- Stegall L, et al. J Strength Cond Res. 2011;25(5):1210-24.

Lunn WR, et al. Med Sci Sports Exerc. 2012;44(4):682-91.