Eat This Before You Hit the Gym (and Then Eat This After)

Fuel up with these tips from Burn Boot Camp Co-Founder Morgan Kline.

From Morgan:

When you hear the phrase, “abs are made in the kitchen, not in the gym,” you better believe it’s true! Unfortunately, no matter how many hours you’re putting in at boot camp or outside on the pavement, you will not see results unless you focus on fueling your body with clean, whole-food nutrition. It’s probably not what you wanted to hear; we all love a good cheat day—but this is the reality. Thankfully, once you start eating a balanced diet packed with healthy meals and nutrient-rich ingredients, you will notice results mentally, physically and even emotionally! I’ve put together my favorite pre- and post-workout snacks to ignite your body and let your muscles break through! Get ready to stock your fridge and fill your bellies with healthy meals that are sure to satisfy.

Eat This Before You Hit the Gym (and Then Eat This After)

Eat this before you work out

1. Ezekiel bread and almond butter

You might have been told that bread is bad for you and needs to be cut out of your diet, but the right bread can actually be tasty and nutritious! Ezekiel or Sprouted Grain bread is only about 80 calories per slice and it’s loaded with nutrients and ingredients that are 100% good for you. Add a tablespoon of raw almond butter for healthy fat and you will stay full during your most intense workouts.

2. Oatmeal with berries

Known for its high nutrient content, oatmeal is a popular breakfast/pre-workout option that can give your day a healthy start. Aside from carbohydrates, oatmeal contains a good amount of fiber to help improve your digestion. It can get a bad rap for being bland, so instead of picking the flavored, pre-packaged oatmeal (high in sugar!), add some berries to your bowl to boost your antioxidant intake and help your immune system stay strong!

3. Greek yogurt with granola

Mixing a healthy protein with a healthy carb is a recipe for a successful workout! Greek yogurt is packed with 17 grams of high-quality protein in one serving and it’s easy and quick to prepare. Coupled with crispy and crunchy granola, your stomach will feel full and satisfied in a matter of minutes. This simple snack is easy to pack on-the-go, and is guaranteed to hold you over until dinner.

Eat this after you work out

1. Chicken, sweet potatoes or Brussels sprouts

To make the most of your training, consume a meal within an hour after your workout containing both fast-digesting carbs and protein. This will prevent your body from using its own muscle tissue for energy and help encourage muscle synthesis. Four ounces of lean chicken breast contains roughly 25g of protein, which can be coupled with a digestible carb, such as a sweet potato and a green vegetable for extra measure.

2. Veggie egg-white omelet with salsa

A veggie omelet with salsa treats your taste buds to a savory meal without an overwhelming amount of sodium. Not only do you fuel your body with protein-rich eggs, but you also get a large amount of fiber through a variety of vegetables. My personal favorites are chopped bell peppers, spinach, tomatoes and mushrooms. Toss this killer combo into a skillet with egg whites and fry it up for a meal that takes less than 10 minutes to cook!

3. Protein-rich smoothie

When your day is coming to a close and your sweet tooth is summoning you, why not indulge in a protein-rich smoothie? My favorite combination is our Burn Boot Camp AfterBurn protein coupled with 8 oz of almond milk and a banana! Protein-rich smoothies will satisfy your sugar craving and give you energy. Get creative with your fruit of choice, and don’t be afraid to add in some extra nutrient-rich ingredients such as chia seeds or shredded coconut.

For more from Morgan, read her recent columns on our site or visit her online at