I think, like most of the other trainers, I’m often asked what to eat before and after a workout.

You need to fuel up the right way before your workout and carbs are your buddy. A combination of complex and simple carbs will carry you through your routine with a slow, steady release of energy (complex) and a quick burst (simple) to keep your insulin levels from dropping mid-session.

So here’s a list of some of my favorites!


Whole Wheat Toast with Peanut Butter and Banana slices. I like to use cinnamon toast for a little extra spice.

Greek Yogurt with Trail Mix. Try to choose a trail mix with mostly dried fruits and nuts. The fruit will give you that energy boost and the seeds/nuts are high in fat so they take a bit longer to digest. Careful not too many nuts or you will feel sluggish.

Oatmeal with Fresh Fruit. This is a great choice as oatmeal sticks with you for a while and gradually releases sugar into your bloodstream.

Apple wedges with Almond Butter. I was kind of iffy on the Almond Butter but really liked it. Apples are a good pre-workout sugar (with the added bonus of vitamins and antioxidants) and the almond butter helps raise your energy level.


Your body is now in recovery mode and you need a dish that’s dense in nutrients.

Vegetable Omelet. I made mine with chopped tomatoes, green bell peppers and onions sauteed in a little olive oil. I crumbled a bit of fresh mozzarella into the fold of the omelet and topped it off with avocado slices (fiber and good fat) and a little salsa. I added some fresh fruit on the side…love this meal.

Grilled Chicken and Mixed Vegetables. The chicken is a great choice of lean protein and carbs to fill you up and cook the veggies in olive oil to keep your heart happy.

Baked Salmon and Sweet Potato. Salmon for the protein and the potato for the complex carbs to help restore glycogen levels depleted during your workout.

And the “I’m pressed for time” favorite, Chocolate Milk…carbs, protein, sugar, calcium, quick and easy, what more could you ask for? Since milk doesn’t like me, Chocolate Soy Milk tastes great!

So no more excuses for coming in on “empty” for your workout!!