Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

What to eat before and after you train

26 Oct 2025 · 1 min

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In this brief fitness‑nutrition segment, the speaker emphasizes that proper eating before and after a workout is crucial for achieving goals. They advise consuming a snack containing both protein and carbohydrates about two hours prior to training—suggesting Greek yogurt, half a cup of granola, and berries as an example. Within an hour after training, they recommend another protein‑carbohydrate combo to replenish energy stores and kick‑start muscle recovery, citing chocolate milk, a banana, and a peanut‑butter‑and‑jelly sandwich as suitable options. The overall message is that timing and composition of meals around exercise directly impact performance and 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.