Exercise & Workouts

Nutrition Tips for Morning, Noon, and Evening Exercisers

Nutrition Tips

To fully optimize your workout with nutrition, it’s best to customize your individual nutrition plan based on the time of day you like to exercise. Whether you work out in the morning, at noon, or in the evening, make sure your body is well nourished by following the nutrition tips outlined below.

Nutrition Tips for Morning Exercisers

  • Before: Drink liquids containing sugar, minerals, and a little protein, such as milk or orange juice. While there are benefits to drinking coffee, avoid starting your day with just coffee.
  • During: Drink liquids rich in sugar and minerals, such as coconut water, orange juice, or my orange juice sports drink recipe, which contains salt and gelatin powder to help reduce the stress of exercise.
  • After: Eat foods that are rich in vitamins and minerals and contain readily available protein and sugar, such as eggs, fruit, and milk.

Nutrition Tips for Noon Exercisers

  • Before: If you’ve already had a healthy breakfast, you may not need to eat anything else before your workout. A caffeinated drink with a bit of dark chocolate before you exercise can help boost metabolism and reduce potential stress.
  • During: Drink liquids rich in sugar and minerals, such as coconut water, orange juice, or my orange juice sports drink recipe, which contains salt and gelatin powder to help reduce the stress of exercise.
  • After: Eat a large lunch containing protein and carbohydrates, such as low-fat seafood with sweet potatoes and fruit.

A caffeinated drink with a small amount of dark chocolate before a workout can help boost metabolism and reduce potential stress. Delicious and beneficial!

Nutrition Tips for Evening Exercisers

  • Before: To prepare your body for exercise after a long day, have a snack of fruit and milk or Greek yogurt an hour or so before your workout.
  • During: Drink an orange juice sports drink with salt and gelatin to aid in reducing the stress-related hormones that could interrupt recovery and sleep.
  • After: If you’ll be eating dinner within an hour of your workout, the sports drink can tide you over until mealtime. But if you’ve got a couple hours before dinnertime, eat a snack such as a glass of milk or a bit of dried fruit and a hard boiled egg to keep the stress hormones at bay. For dinner, eat a large meal containing protein and carbohydrates, such as low-fat seafood with sweet potatoes and fruit.
  • Bedtime: If you exercise intensely late in the day, it is important to have an adequate snack before bedtime. This will ensure appropriate blood sugar delivery and recovery during sleep. Good options include fruit and cheese or a glass of whole milk.

For more details and special considerations based on the time of day you like to exercise, read my earlier post on exercise nutrition. Interested in learning more about best practices in health and nutrition? Sign up for my newsletter.

3 Comments

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    […] carefully in relationship to sleep, digestion, and energy restoration. If you are getting the proper nutrition before, during, and after your workout, you are one step ahead of the game.3,4 The next thing to consider is the best time of day to […]

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  2. How to Optimize Your Workout with Nutrition - Liam Springer

    […] The orange juice sports drink is always a good option during your workout. When outlining an individualized nutrition program for the entire day, it’s important to consider what time of day you exercise. Read my next post for detailed nutrition tips for the morning, noon, and evening exerciser. […]

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