Smoothies on plate

If you’re looking for pre-workout fuel and products to help you recover afterward, Publix has everything you need. Eating before and after your workouts can help you work harder and recover faster.


Eating a snack or meal before you exercise will help sustain your energy levels through your workouts. Not sure what to try? Experiment with your pre-workout nutrition to determine the best timing and your tolerance for foods. To help support and maintain blood-sugar levels, choose foods with both carbohydrates and protein. Also, to minimize stomach issues, opt for foods with less fat and fiber that are easily digested.

Pre-Workout Snack Idea No. 1

  • GreenWise Old Fashioned White Bread (or GreenWise Seeded Wheat Bread or GreenWise Organic Sprouted Multigrain Bread)
  • GreenWise Almond Butter (or Peanut Butter or Cashew Butter)

Pre-Workout Snack Idea No. 2

  • GreenWise Greek Vanilla Yogurt
  • Banana


Several different ratios have been suggested including 2:1, 3:1 or 4:1 (ratio of carbohydrate to protein). Take advantage of easily portable foods such as a commercial recovery beverage, a post-workout smoothie with whey protein and fruit, low-fat chocolate milk, yogurt and fruit, or a sports nutrition bar.

Post-Workout Snack Idea

  • GreenWise Organic Toasted Oats Cereal with GreenWise Organic Fat-Free Milk

Berry Smoothie

Make a smoothie! This is one of our faves and it includes GreenWise Vanilla Whey Protein and GreenWise Organic Mixed Berries.

There are so many great options to choose from for before and after your workout. For more tips and ideas, be sure to follow us on social media, and visit our dietitians page to ask any questions you may have!

Matthew L.

Written by

Matthew started with Publix in 2009. After working his way up to a Publix Manager, Matthew decided to make a change from retail and pursue his passion for writing. Matthew enjoys hearing stories from the people he's writing about and loves the Publix culture. Outside of work, Matthew enjoys spending time with his wife, son and their dog. They love to explore all that Central Florida has to offer.

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