What to Eat & Drink When You’re More Active
When you're more active—whether you're walking the dog, hitting the gym, or just spending more time outdoors—your body needs the right kind of fuel. What you eat and drink before, during, and after activity can help you feel stronger, recover faster, and stay healthy. Here’s a guide to eating and drinking well when you’re on the move.
Before Your Workout: Energy In
Eating a light snack 1–2 hours before you get active can give your body the boost it needs. Look for foods with healthy carbohydrates (your body’s primary fuel) and a little protein. Grab a banana and peanut butter, or check out these easy and delicious recipes:
- Dreamy Zucchini Breakfast Cookies
- Easy Traditional Hummus
- Blueberry Tofu Smoothie
- Chickpea Cookie Dough
During Your Workout: Stay Hydrated
Most of the time, water is all you need. If you're sweating a lot or moving for more than an hour, you might need something with electrolytes, too.
- Water – best for most activities
- Coconut water – has natural electrolytes without added sugar
- Low-sugar electrolyte drinks – if you’re training hard, just watch the labels
Click here to learn how you can make your own delicious and nutritious hydration drinks.
Some workout drinks, especially those that are sugary or acidic, can be tough on your teeth. These drinks can wear down your enamel and increase your risk for cavities.
Here's how you can protect your smile:
- Rinse with water after you drink anything sweet or acidic
- Use a straw to reduce contact with your teeth
- Wait 30 minutes before brushing after acidic drinks
After Your Workout: Rebuild & Recharge
After activity, your body needs protein to rebuild muscles and some carbohydrates to refuel energy stores. Here are some great ideas from our Nutrition Hub:
The Bottom Line
When you move more, your body needs the right fuel—before, during, and after. Focus on simple, whole foods, and stay hydrated. Choose drinks that work for your activity level, and remember: your teeth matter, too.
