Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

What to eat before and after you train

13 Aug 2025 · 1 min

Watch on YouTube

0:32

In this short fitness advice video, the speaker emphasizes the critical role of nutrient timing for achieving training goals. He advises consuming a protein‑carbohydrate snack about two hours before a workout—suggesting Greek yogurt with half a cup of granola and berries—as fuel for the session. He then recommends eating carbs and protein within an hour after training—examples include chocolate milk, a banana, or a peanut‑butter‑and‑jelly sandwich—to quickly replenish energy stores and jump‑start muscle recovery. The overall message is that proper pre‑ and post‑workout nutrition is essential for hitting goals and seeing results.

Chapters

Here's what you need to be eating before and after you train. Eating before and after you train is the difference between you hitting your goals and seeing results and not. 2 hours before you train, you need to have some sort of snack with protein and carbohydrates in it. So a Greek yogurt plus half of a cup of granola plus berries in it is a perfect combination to help fuel your body for your training. Now, within an hour after training, you need to be having some sort of carbs and protein again. So chocolate milk, banana, and a PB&J is something that gives you quick carbs and protein to refill your energy stores and to help jumpstart your muscle recovery. Rebuild.