“What should I eat before and after I work out?” is one of the most commonly asked questions. Nutrition recommendations vary from person to person and workout to workout. Consult with a FAST trainer or nutritionist if you need specific guidance. However, eating a balanced ratio of protein, complex carbs, and fats throughout the day is a safe starting point for most people. We asked our FAST Managers what they eat for their pre & post and workout meals.


The focus of your pre-workout meal is to fuel your body to optimize the workout. Eat at least 30 to 6o minutes before you break a sweat.

1. Peanut Butter & Toast

“Depending on my workout, my pre-workout is usually multi-grain toast with almond butter.”Jeff Bloom, AT, CSCS, CNC-NASM | FAST Ahwatukee
“My typical pre-workout meal is whole wheat toast with peanut butter and a banana.”Jeff Placencia, CSCS, USAW, FMS | FAST South Chandler
Peanut butter is an excellent pre-workout because you can eat a decent amount of healthy fat and protein for sustained energy. Look for a peanut butter brand with peanuts as the main ingredient. Some peanut butter brands are higher in calories, saturated fat, sugar, and sodium from added ingredients.
Chia seed pudding with strawberries and blueberries on the side.

2. Chia Seed Pudding with Fresh Berries

Originally grown in Mexico, chia seeds are highly valued for their medicinal properties and nutritional value. No matter your workout choice, chia seeds will fuel your most arduous session due to their packed fiber, fat, and protein content. Two tablespoons of chia seeds are only 1 ounce and provide about 9.8 grams of fiber, 8.7 grams of fat, 4.7 grams of protein, and 12 grams of carbohydrates. The best way to access their vitamins and minerals is to grind or soak them, making chia seed pudding a massive win in our book when combined with antioxidant omega-3 berries. Berries are a complex carb that helps provide energy for your workout.
“I’m a pescatarian, but most of my meals are primarily vegetarian. My pre-workout meal is fresh chia seed pudding topped with sliced strawberries and blueberries.”Taryn Norwood, CPT, CNC, NASM-SFC | FAST East Scottsdale



Eating within two hours after your workout is recommended to help rebuild and repair muscle.

1. Salmon with a Bed of Fresh Greens

“My post-workout is anything with about 30-40g of protein—usually salmon or halibut.”Jeff Bloom, AT, CSCS, CNC-NASM | FAST Ahwatukee
With 20 grams of protein in every 100-gram serving, wild salmon will accelerate your gains and help you recover so you can get back in the game.

2. Grilled Chicken with Rice & Broccoli

“My post-workout meal is 8oz of grilled chicken, 1 cup of white rice, broccoli, & a drizzle of teriyaki sauce.”Jeff Placencia, CSCS, USAW, FMS | FAST South Chandler
The filling protein of the chicken will help rebuild muscle fibers, while the carbohydrates of the rice will replace muscle glycogen levels to refuel. Broccoli is high in many nutrients, including fiber, vitamin C, vitamin K, iron, and potassium, giving you 148% of your daily recommended dose with just 1 cup.

3. Buddha Bowl

“My post-workout is potatoes, refried black beans, grilled onions and peppers, and sautéd spinach with garlic.”Taryn Norwood, CPT, CNC, NASM-SFC | FAST East Scottsdale

This buddha bowl is jam-packed with vitamins and can easily adjust to fit your dietary needs. We recommend starting with a base protein (20 to 40 grams) and adding greens and healthy carbs to replenish your muscles.


Replenish with Water & Electrolytes


Lastly, remember to drink plenty of water before, during, and after your workout. Fluids and electrolytes are essential to maintain energy and sustain performance. If you spend most of your workout sweating, you lose water, sodium, and several other electrolytes. Drinking water is the best way to avoid fatigue, muscle cramps, and dizziness.


If you’re looking for guidance in your workout routine, contact one of our four FAST Performance Training locations today! Our training programs are tailored to all fitness levels and abilities, and we will help you stay accountable! Gain the skills, confidence, and knowledge to strengthen you in all aspects of your life.

Foothills Acceleration and Sports Training (FAST) is empowered by Foothills Therapy Partners (FTP).