What to Eat Before & After Your Workout

A conversation with clinical dietitian Dima Katrib.

“Exercise and nutrition work best when they support each other.”

At SANA, we often talk about movement as a foundation for long-term health. But the way we fuel our body before and after exercise can strongly influence how we perform, recover, and maintain muscle as we age.

To explore this topic, I spoke with Dima Katrib, clinical dietitian and wellness coach, about how to approach pre- and post-workout nutrition for everyday training sessions such as Pilates, functional training, or circuit workouts lasting around 50 minutes.

Understanding training zones

When we talk about fueling for exercise, two things matter most: duration and intensity.

Intensity is often measured through training zones, which are based on heart rate. Most training falls into five zones depending on how hard the heart is working.

A simple way to estimate your maximum heart rate is the formula:

220 minus your age

From there, zones are calculated as percentages of that number.

For example:

• Zone 2: about 60–70% of your maximum heart rate. You can still speak comfortably during exercise.

• Zone 3: 70–80%. Breathing becomes heavier and conversation becomes harder.

• Zone 4 and 5: 80–100%. High intensity where speaking easily is no longer possible.

Many Pilates or functional training classes fluctuate between zones two, three, and sometimes four, depending on the intensity of the exercises.

Do you need a pre-workout snack?

For a 50-minute session, a pre-workout snack is usually not necessary if you have eaten a balanced meal within the previous two to three hours.

However, if you are:

• training first thing in the morning, or

• planning a higher intensity workout (zone three or above)

a small snack can help improve energy and performance.

The key is to keep it light and easy to digest. Carbohydrates provide quick fuel, and adding a little protein can also be helpful.

Examples include:

• yogurt with berries/ fruit with yogurt

The snack should be low in fiber and small enough that you do not feel it sitting heavily in your stomach during the workout. It can be eaten about 30 minutes before training.

Carbohydrates play an important role here. They are not the enemy, as they are sometimes portrayed. They are a valuable fuel source for performance, particularly when training intensity increases.

For workouts lasting longer than an hour, carbohydrates can even boost performance during the session. This is why endurance athletes often use gels or sports drinks during training.

For shorter sessions, like a typical Pilates class, this is generally not necessary.

What matters most after a workout

When it comes to post-workout nutrition, the most important factor is not the exact timing but your overall daily protein intake.

Protein supports muscle repair and maintenance, which becomes especially important as we age.

Both men and women naturally lose muscle mass over time, a process known as sarcopenia. Maintaining muscle through resistance training and adequate protein intake is one of the most effective ways to support long-term health.

A common recommendation for people focusing on muscle maintenance or growth is about 1.4 to 2 grams of protein per kilogram of body weight per day.

For example, someone weighing 60 kg might aim for around 90 grams of protein per day, ideally spread across several meals.

If the goal is muscle building or body recomposition, it can also be helpful to consume a protein-containing meal within about 90 minutes after training.

As a practical rule of thumb:

• around 150 grams of chicken, fish, or meat provides roughly 30 grams of protein

Whole foods first

Protein shakes can be useful in certain situations, particularly for people with busy schedules or limited access to food. However, whenever possible, it is best to meet nutritional needs through whole foods. Whole foods provide not only protein but also the many micronutrients that support overall health. If using protein supplements, it is important to choose products that are tested by third parties, as some protein powders have been found to contain contaminants such as heavy metals.

Creatine and muscle health

Another supplement gaining attention, particularly among women, is creatine.

Creatine is considered one of the most effective ergogenic aids, meaning it can help improve performance.

It supports:

• muscle strength

• muscle growth

• brain health

A typical daily dose is 3–5 grams of creatine monohydrate, which can be taken at any time of the day.

Creatine may also cause a slight increase in body weight at first due to water retention within the muscles, which is a normal sign that the muscles are storing more energy.

For adults over 40, creatine may offer additional benefits because both muscle mass and cognitive function naturally decline with age. Supporting both through lifestyle and nutrition becomes increasingly important.

Anyone with kidney conditions should consult a doctor before starting supplementation.

And what about coffee?

Coffee also plays an interesting role.

Like creatine, caffeine is considered an ergogenic aid because it can improve both physical and cognitive performance. Having coffee before a workout may provide an energy boost. Coffee and tea are also rich in antioxidants and polyphenols, and are listed among foods that support brain health. However, timing matters. If you are not exercising immediately after waking, it can be beneficial to delay your first coffee by about 90 minutes. Drinking it too soon may lead to an energy dip later in the morning. Caffeine should also generally be avoided within eight hours of sleep, as it can interfere with sleep quality.

The bigger picture

One of the most important takeaways from this conversation is that exercise and nutrition work best together.

For everyday people, not professional athletes, the goal is not perfection but consistency.

Training regularly, fueling the body appropriately, prioritizing sleep, and allowing time for recovery all contribute to long-term health.

As Dima pointed out, muscles are increasingly recognized as one of the most important organs for longevity.

We cannot stop time, but we can support our bodies as we age through intelligent movement, good nutrition, and sustainable habits.

If you’d like to hear more conversations like this, follow SANA and the podcast for future discussions on movement, longevity, and building a healthier lifestyle.

Written by:

Mila Aleshina