What You Should Be Eating Before, During, and After a Workout

By Kerry Lewis | March 23, 2018


As you push through your Tough Mudder training, fueling your body the right way will help you train for your next Tough Mudder event, but also continue on to your next fitness goal. So we’re giving you the quick and dirty on what you should eat before, during, and after your Tough Mudder training.


When you are working out in your day will change what you should eat before your workout. But your pre-workout fuel should be made up of two things: carbohydrates and protein. Carbs provide the energy we need to perform, while protein supports and helps build our muscles.

If you’re working out first-thing in the morning (think 30 minutes after waking up), you’ll want to fuel up with a small dose of protein and carbs. Skimping on pre-work fuel could affect your performance, leave you feeling fatigued, and sabotage your long-term goals. So try ½ a cup of oats with Vega protein powder, one or two eggs with a slice of toast, or a banana with peanut butter.

If you’re working out in the afternoon, you should focus on having your preworkout 1-2 hrs before you workout based on your own body’s need. But what you fuel with will depend on what you’ve eaten earlier in the day.  For example, if you had a big protein and carbohydrate filled lunch, you will want to focus on quick digesting carbs with some protein such as a cup of berries and a tablespoon of peanut butter. However, if it’s been a few hours since you’ve eaten lunch, you’ll want a nice mix of protein and carbs. Try a greek yogurt with berries, 10-15 grams of chicken or other lean meat and half a sweet potato, or even half an almond butter sandwich.  

As you fuel up before your workout, do focus on quick/slow digesting carbohydrates, moderate protein, and drinking water (instead of sugary drinks), don’t eat foods that are high in fat or fiber, or fried to minimize stomach discomfort. By sticking to simple, clean ingredients you will fuel your workout and feel great during it.


During Your Workout the most important thing your body needs is water. For every 30 minutes of exercise your body will need 10-15 ounce of water to properly stay hydrated.

Working out longer than an hour? Your body will need some simple carbohydrates as extra energy for both the exercise itself and the muscle building and repair process that happens after you leave the gym.

Try these mid-workout snacks for training-session that last over an hour:

-Vega Hydrator Packet

-Vega Sport Sugar Free Energizer

-½- 1 serving of the fruit of your choice (1 cup of berries, half an apple, etc.)

-Frozen Berries in a Water Bottle


After your workout your body needs 8-10 ounces of water, and at least 20 grams of protein, and 40 grams of carbohydrates. While some athletes may need more or less protein (the total amount of protein you need daily is based on your weigh-one gram per pound of bodyweight) the protein to carbohydrate ratio should be 1:2.  The protein and carb intake will help fuel the muscle repair/building process, re-supply calories, and make sure your body is meeting its macro-nutrients needs.

Try one of the following suggestions:

-Vega Protein Smoothie (1 and ½ cups of liquid- water or non dairy milk, one cup frozen fruit, one serving of Vega Sport Protein)

-One serving of quinoa, at least 20g of your favorite lean protein (chicken, low fat fish, egg whites, turkey, grass fed beef)

-One medium or small sweet potato,  at least 20g of your favorite lean protein