One statement that cannot be said enough is what you put in your body before and after a workout is just as important as the actual workout itself. If you’re reading this you may be looking to get stronger, build lean muscle, or recover more quickly after your workouts. We have the download about the right nutrition can help you get more from every lift, pedal, or push.

So let’s get into it and talk the best foods to eat before and after your exercise session to fuel up and recover fast.

Nutrient-to-movement: Nutrition powers you to move in the way that you desire, plus recover from the way that you moved, and stay healthy to move again. But not all calories are created the same — especially when it comes to pre- and post-workout eating.

What you put into your body affects your:

• Energy levels during workouts
• Muscle repair and recovery afterward
• Overall fitness performance
• Digestive comfort and inflammation

For the plant based or clean eater, it can be difficult to find the perfect fuel that is effective, yet easy on the stomach. And that’s where clean, plant-powered supplements from PlantFusion come in — featuring complete amino acid profiles, no artificial flavors or artificial anything, and without a trace of soy or dairy.

You want your pre-workout meal or snack to give you lasting energy without dragging you down. Load up on complex carbohydrates to fuel your run, as well as a moderate protein from plant sources to help to repair muscle tissue.

The 30–90 Minute Window

Your pre-workout fueling should ideally be consumed 30 to 90 minutes before exercise. That gives your body time to digest and really start turning food into useable energy without the risk of cramps, or a sluggish feeling, during your workout.

60–90 minutes out? Opt for a small, balanced meal with complex carbohydrates, a splash of healthy fat and some plant-based protein.

30 minutes or less? You might want to stick to a light snack, if that — or perhaps a smoothie with quick-burning carbs and a smidge of protein, easy on the stomach.

Examples of High Quality Pre-Workout Foods (Plant-Based Edition)

• A piece of sprouted grain toast with almond butter and banana
• Chia seed overnight oats with berries and a scoop of PlantFusion Complete Protein.
• A frozen mango, spinach and PlantFusion organic protein smoothie
• Rice cakes with avocado and a dusting of hemp seeds

For Sensitive Stomachs or Morning Workouts

If solid food is too difficult for you to tolerate before a workout you’re not alone, and you could have a liquid source of protein instead, like a protein shake. PlantFusion’s Organic Plant-Protein is easy on digestion and free from common allergens—perfect for early morning fuel without the bloat.

Post-workout your body is in a crucial recovery period — known as the anabolic window —where it’s best able to absorb nutrients. This window, which continues for roughly 30 to 60 minutes post-exercise, is the period of time when you are most likely to be able to repair damaged muscle fibers, restore depleted glycogen levels, and reduce inflammation.

Why Recovery Nutrition Matters

Skip or mess up post-workout nutrition and you might just wake up feeling tired, sore, or lethargic in the days that follow. And worse, it can derail your progress, whether that progress happens to be towards building lean muscle, maintaining a fast metabolism, or even sustaining some sense of normalcy and steadiness in your training.

However, for recovery, there are two things that are necessary:

·     Plant-based protein for muscle repair and maintenance

·     Healthy carbohydrates, to replenish glycogen (the energy your muscles burned through during the workout)

The Ideal Post-Workout Formula

Any of the following would be a good post workout shake or meal:

·     15–30 grams of high-quality protein

·     25–50 grams of complex or simple carbs

·     Electrolytes or hydration aid (particularly post strenuous or sweaty workouts)

Examples of High Quality Post-Workout Meals and Snacks

·     Smoothie with frozen berries unsweetened almond milk and vegan protein powder

·     A scoop of PlantFusion Complete Protein mixed with water and a dollop of almond butter

·     A serving of roasted sweet potatoes, greens, and baked tofu over a bowl of quinoa

·     Yogurt or dairy-free yogurt alternative with kiwi, hemp hearts, and granola

Even with the best of intentions, it’s all too easy to slip up when it comes to workout nutrition. What you eat — and when — around exercise will affect how you feel, perform and recover.

1. Fasting too long before a workout

For as trendy as they’ve become, fasted workouts can lead to problems if you fast for a long time before exercising, particularly before strength or high-intensity cardio. Some of the risks of working out on an empty stomach include:

·     Fatigue and lightheadedness

·     Muscle breakdown over time

·     Poor performance and reduced endurance

Instead:Even a simple snack (like a banana!) can provide sufficient fuel to get you through your workout without a mental crash.

2. Overeating Before a Workout

On the other hand, if you eat too much or the wrong thing just before a workout, it can make you feel full, bloated or sluggish. Heavy or high fat, fiber, or dairy containing meals may be slow to digest and might involve:

·     Cramping or discomfort during movement

·     Gastrointestinal upset

·     Reduced focus or output

Instead:Limit yourself to a small, balanced snack 30–60 minutes before your workout.

3. Relying on Synthetic “Fitness” Foods

A lot of protein bars/shakes/powders at the store are loaded with artificial sweeteners, gums, preservatives or sugar alcohols that can all wreck your digestion. Common side effects include:

·     Bloating and gas

·     Irregular energy levels

·     Unnecessary inflammation

Instead:Opt for clean, plant-based products with transparent labels and whole-food ingredients. PlantFusion proteins are free of dairy, soy, and anything artificial — so you get the essentials you need, without the junk you don’t.

Whether you’re looking to energize, rebuild, or recover, these PlantFusion products fit super easily into your pre- and post-workout routine:

Before a Workout:

• Organic Plant Protein
  Light, clean, and easy to digest. Great for smoothies or shakes 30–60 minutes pre-exercise.
• Alkalizing Greens
  Add to your smoothie for an extra nutrient and energy boost before hitting the gym.

After a Workout:

• Complete Protein
  Packed with 21g of complete plant-based protein and amino acids including BCAAs and L-glutamine for muscle recovery.
• Collagen Beauty or Collagen Builder
  Ideal for supporting joint health and rebuilding tissue—especially for low-impact or mobility workouts.

You show up for your body — and then you show up again, day by day. Feeding it need not be any different.

Quality workout nutrition is not about following a fad or perfectly balancing macros. It’s about choosing ingredients that can actually help you have more energy and recover and live longer, and not waste your time with fillers and joint pain or whatever other nonsense is out there.

At PlantFusion, our products are crated from common plant protein sources that support overall wellness and provide real life nutrition, especially in those with food intolerances or allergies, by offering amazing taste, texture and exceptional vitamins. So you can prepare and recover with the peace of mind that your shaker cup is up to the task as you are.