What you eat around a workout can be the difference between a session that flies by and one where you run out of gas halfway through. The rules are simpler than most fitness content makes them sound. Here's the practical version.
Before you train: easy energy
The goal before exercise is accessible carbohydrate without a heavy, slow-digesting meal sitting in your stomach. How far ahead you eat drives what you eat:
- 2–3 hours out: A normal balanced meal is fine — carbs, some protein, a little fat.
- 30–60 minutes out: Go lighter and carb-forward. A smoothie is close to ideal here: liquid, quick to digest, and easy on the gut. A Nanaberry Bliss or Glow Up gives you fruit sugar for fast fuel.
- Right before: Keep it tiny — a banana or a few sips of juice. Fat and heavy fiber slow digestion, so save the big loaded bowl for after.
After you train: refill and repair
Post-workout is where a bowl shines. Now you want a combination of carbs to restock glycogen and protein to repair muscle — roughly 20–40 g of protein for most people, plus carbs scaled to how hard you went.
- Carbs: Açaí or pitaya base, banana, granola, berries.
- Protein: Nut butters and oats help; add a protein boost if you can. Our PB Everbowl is a solid template.
- Fluids: You sweat more than you think in a Spokane summer. Blended fruit and coconut help you rehydrate on top of water.
Pre-workout = fast, light, carb-forward. Post-workout = bigger, with protein. That's 90% of it.
Special cases
Early-morning training: If you can't stomach food at 5 a.m., a small smoothie or even half a banana beforehand beats going in on empty. Refuel properly afterward.
Long endurance efforts (a big hike, a long ride): you'll want carbs during as well — aim for something every 45–60 minutes once you pass the 90-minute mark.
Trying to lose fat: You still benefit from fueling around training. Adjust total daily intake, not the smart habit of eating around your hardest sessions.
The Spokane version
Grab a smoothie on the way to the gym or the trailhead, put in the work, then swing by for a protein-topped bowl on the way home. Simple, repeatable, and it tastes a lot better than a chalky shake. Find us at 13324 E Sprague Ave in Spokane Valley.
Refuel at Everbowl Spokane Valley
Cold-blended açaí, pitaya, and smoothie bowls made to order at 13324 E Sprague Ave. Perfect after the trail, the river, or the gym.
See the menu →This article is general wellness information from Everbowl Spokane and is not medical or dietary advice. Talk to a qualified health professional about your individual needs.