“Murph” is coming soon — May 29, 2021!

Here are some ideas for what can you do nutrition-wise to prepare for and recover from the workout.

Before (The Day Before Workout)

While carbohydrate loading is a popular myth, loading up on a big pasta dinner the night before does not give you significantly more energy the day of an event. Instead focus on balance and consistency. Pair protein, vegetables, carbohydrates and healthy fats together. Try to eat meals that you are familiar with the night before. Check out the comments below for a sample meal idea.

The day of the workout, you want to eat only foods that you are familiar with. This is NOT the day to try something new! 

Remember that liquids are faster digested than solid food and fat slows down digestion. Stick with smaller meals and focus on protein and carbohydrates around your workout. 

For Morning Workouts:

  • Focus on protein and carbohydrates while limiting the amount of fat you consume before your workout

For Evening Workouts:

  • Try to focus on a balanced breakfast with protein, starch and healthy fat
  • Have a balanced snack with protein, fat and carbs – like apple sauce with turkey jerky
  • Try not to eat solid food within 1 hour of your event to give your body time to digest

After (After Workout)

Balanced meals and rest after your workout promote optimal recovery. Avoid consuming highly processed foods or foods high in added sugar as they cause additional inflammation. 


Don’t forget to hydrate with water throughout the day. Dehydration can decrease performance up to 20%. While sports drinks are marketed as electrolyte replacements, they can be loaded with sugar. Instead drink coconut water with no added sugar to replace your electrolytes if you are sweating.