A Clean Athlete’s Guide to Pre- and Post-Workout Nutrition

Athletic performance isn’t just built in the gym; it’s fueled by what you put on your plate. Whether you’re training for a race, building strength, or simply staying active, the right pre- and post-workout nutrition can make the difference between an average session and an exceptional one.

At Kroma Wellness, we believe that nutrition for athletic performance should be clean, functional, and designed to work with your body’s natural rhythms. Here’s how to eat smarter before and after your workouts so you can fuel up, recover faster, and perform at your best.

Why Pre- and Post-Workout Nutrition Matters

Your body needs the right kind of energy at the right time. Before a workout, your muscles rely on stored glycogen for fuel, while afterward they need nutrients to repair tissue, reduce inflammation, and restore energy. Skipping or neglecting these meals can slow recovery, increase fatigue, and even limit your progress over time.

When you choose clean, nutrient-rich foods, you’re not just giving your body calories — you’re giving it the building blocks to become stronger, faster, and more resilient.

Best Pre-Workout Food: Fuel for Energy and Endurance

The best pre-workout food will give you sustained energy without weighing you down or causing digestive discomfort. Ideally, aim for a mix of easily digestible carbs and a moderate amount of protein.

Let’s look at some clean pre-workout favorites:

Banana with almond butter – Quick carbs with healthy fats to keep energy levels steady.

Oatmeal with berries – Slow-digesting carbs for sustained fuel plus antioxidants for cellular protection.

Kroma’s Super Porridge – Packed with clean, functional ingredients that energize without the crash.

Timing is also key. Aim to eat your pre-workout meal about 60–90 minutes before exercise to allow for digestion and nutrient absorption.

Best Post-Workout Food: Repair, Rebuild, Recover

Your post-workout meal is all about replenishing glycogen stores, repairing muscle tissue, and reducing inflammation. This is when high-quality protein and anti-inflammatory nutrients truly shine.

Here are some of the best post-workout food options:

• Plant-based protein smoothie with blueberries, spinach, and Kroma’s Cacao Banana Plant Protein

• Quinoa salad with roasted vegetables and tahini dressing

• Greek yogurt with chia seeds and honey for a protein-carb combo that also supports gut health

Aim to eat within 45–60 minutes after training, when your body is most receptive to nutrient uptake.

Functional Nutrition for Peak Performance

Athletes at every level are turning to functional nutrition — food designed to deliver more than basic sustenance. Performance nutrition focuses on whole-food supplements and functional foods that improve recovery, reduce oxidative stress, and boost overall resilience.

At Kroma, we created our functional products to work synergistically with your body. From our nutrient-dense broths to our adaptogen-rich lattes, we chose every ingredient for both taste and performance benefits.

Practical Tips for Clean Athletic Fueling

• Hydrate before, during, and after workouts – Even mild dehydration can impair performance and slow recovery.

• Avoid heavily processed sports products – opt for real, whole-food-based energy sources instead.

• Listen to your body – Adjust portion sizes and macronutrient ratios based on your training load, intensity, and recovery needs.

The Bottom Line

The right nutrition for athletic performance is about more than hitting protein or carb goals. It’s about fueling your body with clean, functional foods that help you train harder, recover faster, and maintain long-term health.

Kroma Wellness makes it easy to integrate performance-driven superfoods into your routine so that every workout — and every recovery — is supported by the highest-quality nutrition. With thoughtful pre- and post-workout nutrition, you’ll be able to push further, feel better, and enjoy lasting results.

Sources:

• ISSN exercise & sports nutrition review update | International Society of Sports Nutrition

• Dietary Everything You Need to Know About Sports Nutrition | Healthline

• What to Eat After a Workout for Nutrition and Muscle Recovery | Healthline

• What Athletes Need To Know About Sports Nutrition | Cleveland Clinic Sports Nutrition | Johns

• When and What to Eat Before a Workout | Healthline