Home Daily Infographic Infographic: The Ultimate Guide To Workout Nutrition

Infographic: The Ultimate Guide To Workout Nutrition

by Erika Nicole Kendall

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

Thoughts? Questions?

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Rudie March 12, 2012 - 1:59 PM

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

Perkisha March 12, 2012 - 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 - 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 - 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:


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 - 12:13 PM

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

Yolanda L March 13, 2012 - 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!

soulsentwined March 15, 2012 - 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

Curlsz May 19, 2012 - 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

Ashaki T. August 27, 2012 - 10:01 AM

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

Erika Nicole Kendall August 27, 2012 - 10:06 AM

Why would it be “dangerous?”

Carolyn August 27, 2012 - 11:06 AM

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

Shay March 26, 2013 - 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 - 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.

Melanie September 5, 2013 - 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.

KC September 5, 2013 - 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 - 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.

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