Pre & Post Workout Eats That Support You!
Fuel your movement, nourish your recovery, and feel good doing it.
At ATHLEISURE COLLECTIVE, we know wellness is a full-circle experience that happens pre & post workout. What you eat before and after class plays a big role in how you feel, how you move, how well you recover, and how you accomplish your goals!
Here’s your go to guide for pre and post workout nutrition. In this guide we share hormonally balanced and functional foods that you can enjoy at home and in the AC CAFE!
Great Pre-Workout Foods You Can Eat at Home:
Pre-Workout Goal: Light, energizing, and easy to digest
Your pre-workout fuel should give you a natural energy boost without slowing you down. Aim for a small combo of healthy carbs and a bit of protein about 1–2 hours before your class.
1. Banana with Almond Butter
Quick-digesting carbs with a touch of protein and healthy fat — perfect before early morning Reformer or Barre.
2. Oatmeal with Berries
Packed with fiber and antioxidants, this will keep your energy steady through a Cycle or TRX class.
3. Whole Grain Toast with Avocado or Nut Butter
Light and satisfying with slow-release energy for sustained movement.
4. Greek Yogurt with Honey and a Few Almonds (if you eat dairy - if not, try yogurt with our Four Sigmatic Protein Powder mixed into it)
A good blend of protein and carbs to help power you through.
5. Rice Cake with Hummus or Hard-Boiled Egg
A no-fuss bite with clean energy and light protein.
6. Hydration Tip
Pair your pre-workout snack with water or a light electrolyte drink — staying hydrated improves energy, endurance, and recovery.
After Class: Rebuild & Refuel at the AC CAFE
Post-Workout Goal: Restore energy, support muscle recovery, and rehydrate
After a class, your body needs protein, healthy carbs, and fluids to recover and reset. That’s exactly what we designed our gluten-free, dairy-free, egg-free, and soy-free menu to do.
Why do we eat after a workout?
Replenish Glycogen
Eating after a workout helps replenish your muscles' glycogen stores, which are used as energy during exercise.
Support Muscle Repair
Eating protein and carbohydrates after a workout helps your muscles rebuild and recover.
Prevent Muscle Breakdown
Eating after a workout provides your muscles with the amino acids they need to rebuild.
AC CAFE Favorites for Post-Workout Recovery:
Plan to eat hormonally balanced meals & snacks within one hour of a workout. If you do an Aerobic or Endurance workout, aim for a higher carb to protein ratio, because cardio workouts expend more fuel (calories) but break down less muscle tissue than strength training. If you do a Strength Training workout, we need to fuel with a more equal carbs to protein ratio because we broke down our muscle tissues and amino acids so we need the protein to fuel back up. Here’s what we recommend from the AC CAFE Menu:
Chocolate PB Banana Smoothie
Chocolate protein, banana, peanut butter, chocolate LMNT
Rich in protein, potassium, and electrolytes — a recovery powerhouse.
Dream Cloud Smoothie
Vanilla protein, blue spirulina, blueberries, banana, coconut cream, milk
Packed with antioxidants and plant-based protein to ease inflammation and replenish your body.
Buddha Bowl
Greens, quinoa, pickled onion, chickpeas, cucumber, tomato, avocado, pumpkin seeds, green goddess dressing
This protein-rich bowl offers long-lasting fuel and healing nutrients — a full-body reset in one meal.
Pizza
Veggies and sauce that gluten, dairy, egg, soy free, with vegan and non-vegan protein options
A fun, satisfying way to restore energy after a tough Sculpt or Strength sessions
Protein Cold Brew
Cold brew with our Four Sigmatic Vanilla protein or Chocolate protein - plus, your choice of cold foam
Refuel and refresh with a little natural caffeine, protein, and healthy fats.
The Salty Palmer (Signature Hydration)
Black tea, LMNT lemonade, and agave
Replaces lost electrolytes and quenches thirst after intense classes.
Mocktail Flight
Choose 6 of our mocktails that are full of benefits
Light, antioxidant-rich mocktails to help your body recover in style.
Salad
Greens and seasonal ingredients like nuts, dried fruit, and choice of dressing - plus, add on protein & avocado
A light, refreshing, hormonally go-to meal after class
Fuel That Matches Your Movement - whether you're prepping at home or recovering at the AC CAFE, every bite and sip can be a part of your wellness journey.
At AC, indulge in hormonally balanced meals that include a variety of nutrient-rich, dense, and flavorful foods. These choices can radically improve your health, energy, and make you feel good!🡒Explore the Full AC CAFE Menu and let us know your favorites! Plus, call or text 360-913-0401 to order ahead of time so we can have your item ready for you! Fueling your body is one POSITIVE way to grow! If you’d like more support with your eating, let’s jump on a Discovery Call and then book a 1:1 session with our Functional Nutritionist, Jodie, who can support you on your journey!
“Add Positivity To The World!”