Your earliest meals of the day should contain complex carbohydrates and protein for slow-releasing, long-lasting energy. About 30 minutes to an hour before your workout, eat simpler carbohydrates that are less bulky but glucose-dense. Consider adding glucose powder to your water for the gym. It's also important to get enough calories. While individuals who exercise in a fasted state are typically advised to consume protein soon after their workout to aid in muscle growth and recovery, that protein consumption window may be even Quick Summary. Before a morning workout, eat foods like bananas, whole-grain toast, Greek yogurt, and whey protein shakes for energy and muscle support. Pre-workout meals should balance carbohydrates and proteins, avoiding high-fiber foods to prevent bloating and ensure efficient nutrient absorption. Do Eat Protein In The Afternoon. It may be nice to reach for a cup of coffee when your energy levels dip in the afternoon, but "protein is a better option because it boosts the hormones that 2. Fills You Up. A positive effect of having a whey protein shake without exercising is that it will fill you up so that you won’t feel like snacking or grazing between meals and you won’t have food cravings. That is because protein is a very satiating nutrient. A high protein diet has a high level of satiety. Nuts, cheese, and avocados contain protein, which is good, but their high fat content makes them pre-workout no-nos. “You don’t want to eat something high in fat, like fast foods, fried foods The best time to consume protein for optimal muscle growth is a controversial topic. Fitness enthusiasts often recommend taking a protein supplement 15–60 minutes after exercise. This time frame It is especially important to have a pre-workout meal if bodybuilding or weight training, while lighter exercise can be done on an empty stomach. If you are working out early in the morning, a protein shake or very light meal can be eaten as little as 15 to 30 minutes before your workout. Make sure to include carbs before a workout, as well as 1. High-Protein Foods. Skip the steak before you hit the gym. While high-protein foods can satiate your stomach and stave off hunger, getting too much of the macro can mean sluggish digestion. Plus, eating protein-only foods means you'll miss out on the energy-rich carbs that really power you through tough workouts, Bruzina says. Drinking protein shakes on rest days is a personal decision. If otherwise you struggle to meet your protein intake, then shakes can help you achieve your goals. However, you can also obtain all the protein you need from whole food sources, if you prefer. 8 Sources. By Rachel MacPherson, BA, CPT. VSCvDd3.