What to Eat Before & After a Workout: Spring Edition
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Time to read 6 min
Spring is here, and there is a fresh wave of motivation to get moving. But to make the most of your spring workouts, you need the right fuel.
Table of Contents
Pre-Workout
You want to head into your workout energized but not weighed down. The goal of a pre-workout is to give you quick fuel for performance and stamina without any tummy troubles. Timing matters: Try to have a light snack about 30-60 minutes before exercise. At this window, easily digestible carbohydrates with a little lean protein can be your best choices.
Carbs are your body’s primary fuel and will give you that pep in your step. A bit of protein steadies your blood sugar and begins supplying amino acids to muscles. Keep fat and fiber low right before workouts; they’re important nutrients generally, but too much can slow digestion and cause discomfort mid-workout.
- A Light Yogurt and Fruit Bowl: Ideal spring pre-workout snack: it’s rich in easily digestible carbs and a touch of protein without being heavy. Fresh spring strawberries, a few slices of kiwi, and a dollop of yogurt provide quick energy and beauty-boosting nutrients like vitamin C.
- Banana with Almond Butter: Bananas are rich in quick carbs and potassium (great for muscle function), and a smear of almond or peanut butter adds a bit of protein. Just keep the nut butter light (a thin spread or about a tablespoon), so it doesn’t sit heavily in your stomach.
- Greek Yogurt with Berries: A few spoonfuls of Greek yogurt offer easily digestible protein, and topping it with fresh berries (strawberries or blueberries are wonderful in spring) adds fast-acting carbs and antioxidants.
- Whole-Grain Toast with Honey and Cinnamon: If you’re rushing out the door, half a slice of whole-grain toast drizzled with a bit of honey can do the trick. The toast provides some complex carbs & honey gives a quick sugar hit to boost blood glucose. Sprinkle a dash of cinnamon for flavor (and a tiny metabolism kick).
- Spring Smoothie: Try blending a small smoothie with ½ cup of coconut water + spinach + a few pineapple chunks or a couple of strawberries and a scoop of collagen or half-scoop of protein powder. Pour it into a small glass.
- Hydration Boost: Don’t forget to drink water. Being well-hydrated before you start sweating is key for performance. Even mild dehydration (losing more than about 2% of your body weight in fluid) can significantly hurt your exercise performance. So, sip on water regularly, and consider an electrolyte drink or simply water infused with lemon and cucumber for a refreshing spring twist.
Speaking of boosts, you might also try a pre-workout supplement for an extra edge, especially on those mornings when you feel a bit sluggish. Look for one that aligns with your health values. Vitauthority’s Vita Pre-Workout powder is designed for active women and uses clean, natural ingredients. It’s packed with science-backed goodies like L-citrulline and beta-alanine for endurance, plus 215 mg of organic Coffeeberry® (a natural caffeine source) for smooth energy without the crash.
What’s great is that it also includes coconut water powder and sea salt for electrolytes, so you’re hydrating as you energize. Vita Pre-Workout has no added sugar or artificial sweetener s.
Post-Workout
Post-workout nutrition helps refill your energy stores. Skipping it or skimping on it can leave you feeling exhausted, inhibit muscle gain, and even affect your skin and hair over time.
So what should you eat? The star of post-workout nutrition is protein !
Protein and Collagen
Protein is non-negotiable after exercise. During a workout, you break down muscle proteins; afterwards, you need to rebuild them. Consuming about 15-30 grams of protein in the post-workout period maximizes muscle protein synthesis (the process of repairing and building muscle). This helps you get stronger, build lean muscle, and recover faster. But beyond the gym benefits, protein is also a beauty nutrient. Remember, your hair is primarily made of protein, and you need enough dietary protein to support hair growth and strength. Your skin and nails rely on protein (like collagen and keratin) as well.
Read more: Collagen vs. Protein: Key Differences for Women’s Health
Collagen is a protein that makes up a good chunk of our skin, hair, nails, and connective tissues. Our bodies produce it, but production declines with age. Adding collagen (via collagen-rich foods or supplements) to your post-workout routine can have perks. Research suggests collagen peptide supplements may improve skin hydration and elasticity, and many athletes use collagen to support joint health and recovery. Plus, collagen is rich in amino acids like glycine and proline, which support your joints and gut lining.
Easy Ways to Integrate Collagen
Stir a scoop of collagen powder into your post-workout smoothie or your oatmeal, or sip on a cup of bone broth soup as a part of your recovery meal (bone broth is naturally high in collagen).
Read more: Tasty Collagen Protein Energy Balls Recipes: Homemade & Easy
Carbs and Antioxidants
Carbohydrates are also important after a workout, especially if you did a lot of cardio or HIIT. They refill your glycogen stores (the stored form of carbs in your muscles and liver). Don’t fear the carb; it’s all about choosing nutrient-dense sources and appropriate portions. After a workout, your body can handle carbs well. Go for a mix of protein and carbs in your post-workout meal to get the best recovery.
- For example, pair Greek yogurt (protein) with a banana (carb), or have chicken (protein) with sweet potato (carb). Adding some healthy fat is fine here too (post-workout is a good time for a few fats since you have a bit more digestion time), but prioritize protein and carbs first.
Also, take advantage of spring produce to get antioxidants and micronutrients that help reduce exercise-induced oxidative stress.
- Berries, cherries, and citrus fruits provide vitamin C and also to combat free radicals from exercise. Spinach or kale in your post-workout salad add magnesium (aiding muscle relaxation and recovery) and iron (important for energy and oxygen transport).
Basically, color your plate with a variety of spring veggies and fruits. Hydration continues to be key post-workout as well. You likely lost sweat, so drink water and replenish electrolytes.
Post-Workout Meal and Snack Ideas
After a workout, many of us are busy, so it’s important to have quick, healthy options on hand. Here are some spring-inspired post-workout eats that taste great:
A balanced post-workout meal featuring lean protein (eggs), healthy fats (avocado), and plenty of spring veggies (radishes, greens) helps muscle recovery.
Protein Shake With a Twist!
Blending up a protein shake is one of the fastest ways to recovery. Use a high-quality protein powder (you can use Vitauthority’s Vita Whey Protein ). It delivers 23g of grass-fed whey protein per scoop, infused with probiotics and digestive enzymes to support gut health and nutrient absorption.
Try a Spring-Themed Smoothie!
- one(1) scoop of vanilla Vita Whey
- a handful of spinach
- a cup of frozen strawberries
- Almond milk
Blend until creamy. You’ve got a delicious strawberry-green shake loaded with protein, fiber, and vitamins. The probiotics in Vita Whey also nurture your gut.
Read more: Love Your Protein: 4 Easy and Delicious Vita Whey Recipes
Veggie Omelet With Goat Cheese!
Eggs are a fantastic natural protein source (6g protein per egg), and they also provide biotin and other B vitamins important for hair, skin, and energy. Whip up a quick omelet or scramble with two eggs and extra egg whites for more protein. Toss in spring veggies like chopped spinach, or mushrooms. Add a little crumbled goat cheese or feta for flavor (and calcium).
Quinoa (a gluten-free whole grain) Bowl with Grilled Chicken and Veggies!
If you have a bit more time (or meal-prepped ahead), assemble a quinoa bowl. Quinoa is rich in carbs, protein, and minerals. Top a cup of cooked quinoa with grilled chicken or turkey slices (for protein), and pile on roasted spring veggies like carrots, peas, and broccoli. Drizzle with a light lemon-tahini dressing. This bowl covers all bases: protein, complex carbs, fiber, and healthy fats.
Salmon with Sweet Potato and Greens!
For a dinner-time post-workout meal, focus on whole foods, carbs, vitamin A, and fiber, and a side of sautéed spring greens. Wild salmon is an excellent protein source and is high in omega-3 fatty acids, which are anti-inflammatory and can aid muscle recovery. Bake or pan-sear a salmon fillet with a little olive oil, salt, pepper, and lemon. Serve it with a baked or roasted sweet potato (a powerhouse of carbs, vitamin A, and fiber) and a side of sautéed spring greens like Swiss chard or kale.
