Infographic: The Ultimate Guide To Workout Nutrition | A Black Girl's Guide To Weight Loss

Infographic: The Ultimate Guide To Workout Nutrition


Originally posted 2012-03-12 10:37:44.

Despite a disagreement or two here or there, Greatist does it again:

Thoughts? Questions?

Subscribe to receive the BGG2WL Weekly Newsletter, and receive a copy of my first e-book, “10 Must-Have Foods for Every Clean Eater's Pantry" absolutely free!

The proud leader of the #bgg2wlarmy, Erika Nicole Kendall writes health, fitness, nutrition, body image and beauty, and more here at #bgg2wl. After losing over 150lbs, Kendall became a personal trainer certified in fitness nutrition, women's fitness, and weight loss from the National Academy of Sports Medicine. She now lives in New York with her family, and is working on her 4th, 5th and 6th certificates.


  1. Rudie

    March 12, 2012 at 1:59 PM

    “Chocolate milk has been found to be one of the best post-workout options.” Whodathunkit.

  2. Perkisha

    March 12, 2012 at 8:27 PM

    1) This is great! Thanks for reposting this! 2) What points do you disagree with? 3) I don’t drink milk, but do you think chocolate almond milk would be as a good post workout option as chocolate milk?

    • Erika Nicole Kendall

      March 13, 2012 at 8:31 AM

      Almond milk wouldn’t be the same because it has different protein and fat levels.

      I don’t do protein shakes and, believe it or not, I don’t really love this push for chocolate milk as a post-workout drink. I don’t know where it’s coming from, but it creeps me out a bit.

      • Belinda

        March 13, 2012 at 5:30 PM

        I’ve seen this a bunch lately, mostly re: post run recovery. Here’s a link with a little more explanation to the theory:,7120,s6-242-302–11411-0,00.html

        The article references post recovery drinks that “jazzed-up sport drinks,” which I detest. I would prefer chocolate milk to those science experiments. However, as I am vegan and don’t like the idea of downing a bunch of simple sugar after a workout, I get me carb-protien fix via natural peanut butter on wheat bread.

      • soulsentwined

        March 15, 2012 at 12:13 PM

        chocolate milk as a post workout drink seems a little too good to be true

  3. Yolanda L

    March 13, 2012 at 12:12 AM

    Awesome info, Erika! You really make it easier for newbies like me who have no idea what we are doing. Thanks a bunch!

  4. soulsentwined

    March 15, 2012 at 12:15 PM

    when I joined my gym the personal trainer recommended I eat an hour before I work out, this seems to be in line with this infographic advice

  5. Curlsz

    May 19, 2012 at 5:31 PM

    Nestles quick…no, but milk with some no sugar added chocolate would work, unfortunately they don’t point out that people should be careful not to choose a high sugar drink

  6. Ashaki T.

    August 27, 2012 at 10:01 AM

    I eat after my morning workout…but sometimes Ill work out late 9pm, then goo to bed about an hour later. I wonder if I should still eat something. That seems dangerous for my metabolism.

  7. Carolyn

    August 27, 2012 at 11:06 AM

    Great info! This supports the info I get from a trainer at my local Y! Thanks!

  8. Shay

    March 26, 2013 at 2:22 AM

    I usually don’t eat prior to workouts. I’ve tried eating 30-60 min before, but I tend to get the “yucks” mid-workout if I do- especially in the a.m. Is this common? Is my body trying to tell me its “well fueled?”

    • Erika Nicole Kendall

      March 26, 2013 at 8:40 AM

      It’s not just “eating,” it’s “what you eat” that can give you the “yucks.” You might just be eating enough at dinner time to help fuel you through. I don’t have enough information to offer an educated guess. Just know that if you ever need to up the output in your workouts, this may need readjusting.

  9. Melanie

    September 5, 2013 at 1:33 PM

    This is great. I just started my strength training journey last week. I would probably disgree with the white bread, white rice, and packaged snacks but I’m no expert. Like i said, I just started. This is very informative though. You are an inspiration Erika.

  10. KC

    September 5, 2013 at 4:42 PM

    What do you do if you workout first thing in the morning?

    I started C25k program but given my schedule in school, the best time for me to do this with my dog (who needs more exercise anyway) is first thing at 6am. When I finish the program & his walk, I am starving yet if I eat before a run, I feel it in my stomach. But I really don’t want to wake up at 5 or 5:30am.

    • Erika Nicole Kendall

      September 6, 2013 at 9:54 PM

      The dinner meal becomes downright essential to your success. You’ll also have to be mindful of what kinds of carbs you’re choosing prior to your morning run. Something lighter – like fruit or a banana – as opposed to something heavier – like oatmeal – will need to happen as SOON as you wake up to prepare for your run.

      I mean, you have to find out what works best for you. Can you skimp on your pre/post-workout nutrition? Yeah, but you’ll ABSOLUTELY feel it later in the day, IMO.

Leave a Reply

Your email address will not be published. Required fields are marked *