What to eat Before, During and After Your Workout

Figuring out the best thing to eat before and after a workout is almost as challenging as the workout itself! Fitness expert and owner of the warehouse, Nickie Carrigan has tips on how to get back to the basics with your nutrition and to clear up any confusion!

Nickie’s Tips:

Change up your diet overall clean nutrition
Wait 15 minutes to 1 hour after eating to workout
When you add a fat like peanut butter to a banana you won’t experience a sugar crash like you would with just a plain banana.

Follow the Trifecta:

1. Fat
2. Carb
3. Protein

Before workout:

Eat easy digestible food that’s not too heavy or rich on your stomach like almond or peanut butter with a banana.

In general dairy can be tough to eat before a workout. Everyone is different but most people should stay away from dairy and heavy carbs, spicy food!

During workout:

Each person is different so it depends on the workout but drink half your body weight in ounces. Most people don’t need Gatorade during a workout only if you’re doing endurance type of workouts.

After workout:

It’s recommended to eat 20 grams of protein after strength training workout

Healthy Dinner option: Crockpot Chicken Tacos


Good quality salsa
Good quality chicken breast

Optional add ins:

Plain Greek Yogurt (instead of sour cream.)


  1. Cook in crockpot until you’re able to shred the chicken.
  2. Add black beans & corn.
  3. Serve in warm Corn shells or they can be just taco bowls (no shells).
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