Have you been troubled about what to eat before and after a workout? You can learn a lot through trial and error. Or you can just ask an expert. Here are some tips from long-distance runner and Primal Health Coach Jen Rhines.

For cardio workouts

(running, spinning, or high-intensity interval training)

Before: Rhines says you should get your carb and protein intake topped up going into your workout. Even if you are on the go, “grab a few nuts to get some protein and carbs in your system,” or make some blood orange chia pudding, says Rhines.

During: Rhines likes to sip an amino drink like these from Optimum EFX during and after her high-intensity workouts. “It sets the building blocks for recovery afterward,” she says. “The aminos can reduce fatigue and enhance fat utilization during your workout,” Rhines says, especially if you’re going low-carb or haven’t eaten much beforehand.

After: Rhines has a protein shake with about 20-25 grams of protein right after a hard workout. After you get your protein fix, “you can go back into your normal routine,” says Rhines. If you don’t want the powdered stuff, a meal like roasted chicken with potatoes will do the trick.

For low-intensity workouts

(yoga, pilates, or hiking)

Before: For a workout that’s not leaving you breathless, Rhines suggests going easy on the carbs. “This is the perfect opportunity to work on your body’s fat burning ability,” says Rhines. If you’re hungry, she suggests having a smoothie with avocado, coconut milk, or a nut butter base to get a good amount of healthy fats. “If you need sweetener, be sure to go light,” says Rhines.

During: Rhines suggests drinking water during a low-intensity workout. If you feel that you need an electrolyte boost, Nuun tablets are a great go-to.

After: After a low-intensity workout, Rhines suggests staying around or below 100 grams of carbs for the day to stay in that fat burning zone. “Skip the snack right after your workout and wait until that hunger hits, even if that doesn’t happen until you have your next meal,” says Rhines. She suggests a hearty salad with some protein.

For early morning workouts

Before: “I recommend drinking a lot water throughout the day, and I always start with eight ounces first thing in the morning, says Rhines. Aside from water, Rhines swears by Bulletproof Coffee. She tops off her coffee with grass-fed butter and a teaspoon of Brain Octane. “It gets you off to a great start to the day by putting yourself in that fat burning zone,” says Rhines.

After: Stay on top of electrolytes post-workout. If you feel that you need a little extra boost, try a tonic.

For after-work workouts

Before: Rhines suggests having coffee or tea with a snack if you feel like you need an extra boost to get yourself out the door. “Caffeine stimulates the

brain and has been shown to improve athletic performance,” says Rhines. She also highlights the importance of sticking to your normal food routine. Rhines suggests grilled oregano chicken as a great way to set yourself up for a workout after work. “Your glycogen will be topped up and you will be prepared for your workout,” says Rhines.

After: Working out later in the day or after work might entail getting home late without having much time to eat before you would like to get to bed. “You should have dinner, even if it’s 9 p.m.,” says Rhines. “Just be careful with the type of carbs and the sugar content.” She suggests carbs with lower glycemic indices like sweet potatoes and quinoa. “You want to avoid most ‘white’ foods like white flour, pasta, potatoes and sweets that will cause an insulin spike, which can be disruptive to your sleep and recovery,” Rhines says. “And, most importantly, do not skip meals.”

(Edited by Stephanie Yang)