That workout won’t fuel itself.
You just crushed a workout. Or you’re about to. Or you’re thinking about maybe working out at some point soon. Wherever you fall on the movement spectrum, one thing is true: what you eat around your workouts matters.
Not in a guilt-trippy, macro-counting kind of way. Just in a practical, feel-strong-and-don’t-fizzle kind of way.
So let’s break it down—with real examples, no bro science required.
What to Eat Before You Work Out
Your body needs fuel to move. Especially if you're lifting weights, running, or doing anything more intense than a casual stroll with your dog.
Aim for:
- Lean protein (like chicken, turkey, or beef)
- Easy-to-digest carbs (sweet potatoes, plantains, cooked carrots or beets)
- A little healthy fat (avocado, olive oil)
Timing tip: Eat 1–2 hours before your workout so your food has time to digest and actually help you out mid-lift or mid-sprint.
Pre-workout meal ideas:
- Grilled chicken with roasted sweet potato and steamed spinach
- Scrambled turkey with zucchini and a spoonful of avocado
- Pete’s Pesto Chicken with Spaghetti Squash (protein + carbs = yes please)
In a rush? Grab a shake.
If real food isn’t realistic today (we get it), reach for a high-quality shake like:
- Transparent Labs 100% Grass-Fed Whey Protein – Clean ingredients, no artificial junk, and it’s what Chef Pete uses himself.
- Equip Prime Protein (made with grass-fed beef protein)
- Truvani Plant-Based Protein (minimal ingredients, easy on digestion)
Just mix with water or nut milk and keep it light on added sugars.
What to Eat After You Work Out
This is where the magic happens. Your muscles are primed to recover, rebuild, and get stronger—but only if you feed them the right stuff.
Prioritize:
- Protein (at least 25g, ideally closer to 40g)
- Carbs to replenish glycogen stores
- Hydration (don’t forget the water!)
Post-workout meal ideas:
- Pete’s Grilled Steak with Roasted Broccoli & Rhubarb Chutney (40g+ protein, balanced)
- Chicken and root veggie hash with olive oil drizzle
- Salmon, white rice, and sautéed greens with lemon
Backup plan: Ready-to-drink recovery
If you’re stuck in the car or running to your next meeting, these can help:
- Transparent Labs Protein Series – Solid macros, no artificial sweeteners, and super portable.
- ICONIC Protein (grass-fed dairy, low sugar, portable)
- OWYN Pro Elite (plant-based, 35g protein, allergen-friendly)
Chef Pete also recommends Transparent Labs Creatine HMB as a clean, no-nonsense recovery booster if you're looking to support strength and muscle gains. Just be sure to pair it with a real meal (and some water).
Still—real food wins whenever you can swing it.
So... What Should You Eat?
Honestly? We’ve got a few ideas. Every Pete's Real Food meal is:
- Made with whole ingredients
- Gluten-free and dairy-free
- Packed with 40g+ of protein (yes, really)
- Delivered fresh to your door
We cook. You crush your workout.