Whether you’re biking the Confederation Trail in Prince Edward Island, heading out for a trail run near Fundy National Park in New Brunswick, or fitting in a gym session between work and family life, food is an important part of an active lifestyle.

Choosing meals and snacks that suit your activities, preferences, and schedule can help you maintain a practical eating routine. And you don't need to spend hours in the kitchen to have convenient options available.

Here are some general ideas for eating before and after exercise, along with ways to make meal planning easier during a busy week.

Why Pre-Workout Nutrition Matters

Before exercising, consider when you last ate, how long your activity will last, and what foods feel comfortable for you.

Carbohydrate-containing foods can provide energy for physical activity, while protein is an important part of an overall eating pattern that supports muscle maintenance and repair.

Your needs may vary depending on the type and intensity of exercise, its duration, and your individual preferences.

When to Eat

• If you have two to three hours before your workout: You might choose a meal that includes carbohydrates and protein, such as a turkey sandwich on whole grain bread.
• If you have 30–60 minutes before exercise: A smaller snack may be more convenient, such as a banana, yogurt, or a small smoothie, depending on what you tolerate comfortably.

Consider your own experience when choosing what and when to eat. Larger meals immediately before exercise may feel uncomfortable for some people, while others may prefer a small snack.

General Pre-Workout Snack Ideas

Here are some options you could consider, depending on your preferences and activity:

• Banana with a handful of nuts.
• Oatmeal with fruit.
• Yogurt with berries.
• Whole grain toast with peanut butter.
• A smoothie made with fruit and yogurt or another protein-containing ingredient.

These are general food ideas, not a prescribed nutrition plan. Choose portions and combinations that suit your needs and the activity you're doing.

After Your Workout: Supporting Recovery

After exercise, eating a meal or snack can help you replenish nutrients and include foods that support your overall nutritional needs.

Carbohydrate-containing foods help replenish energy stores, while protein provides amino acids needed for muscle repair and maintenance.

You don't need to follow one universal post-workout eating schedule. Consider the duration and intensity of your activity, when you last ate, and when your next meal is planned.

General Post-Workout Meal Ideas

Depending on your preferences, some options include:

• Chicken or salmon with rice and vegetables.
• Eggs with sweet potato.
• Greek yogurt with fruit and seeds.
• Turkey on whole grain bread.
• A smoothie made with fruit and a protein-containing ingredient.

These examples can be adapted to suit different appetites, dietary preferences, and schedules.

Don't Forget Hydration

Water is important for maintaining hydration during everyday activities and exercise.

Your fluid needs can vary with exercise intensity, duration, weather, and how much you sweat. Consider drinking water throughout the day and during and after exercise as appropriate for your activity and individual needs.

For prolonged or intense exercise, hydration requirements may differ, so consider guidance suited to your circumstances.

How FYB Meals Fit Into Your Training Routine

Living in Atlantic Canada often means balancing outdoor activities, gym sessions, work, family responsibilities, and other commitments. Planning meals around those activities can help make your routine more manageable.

Fuel Your Body's ready-to-eat meals offer an option for days when you want a prepared meal without cooking the entire dish yourself.

Here are a few ways prepared meals can fit into your routine:

• Meal planning: Review the current menu and choose meals that suit your preferences and schedule.
• Convenience: Prepared meals need reheating according to their labels, reducing the amount of cooking required for the meals you order.
• Meal selection: Check individual ingredient and nutritional information to compare options and choose meals that fit your needs.
• Flexibility: Combine prepared meals with home-cooked dishes, snacks, and other foods throughout your week.

FYB serves customers in Prince Edward Island and select New Brunswick communities, with pickup and delivery options available in eligible areas.

Whether you're planning meals around an outdoor session or organizing dinner after a gym visit, prepared meals can be one part of a convenient meal-planning routine.

Explore the current FYB menu and weekly plans to review available options.

Final Thoughts

Eating before and after exercise doesn't need to involve a complicated meal plan. General approaches include choosing carbohydrate-containing foods for energy, including protein as part of your overall eating pattern, and staying hydrated.

Your needs will depend on your activities, preferences, and individual circumstances, so use these meal ideas as a starting point rather than a strict set of rules.

Fuel Your Body's ready-to-eat meals provide another option when you want to simplify meal preparation around a busy schedule.

With a little planning and a range of suitable foods available, you can build an eating routine that works alongside your active lifestyle in Atlantic Canada.