What to Eat Before and After a Workout (Superfood Edition)

When it comes to working out, how you fuel your body can be just as important as the exercise itself. The timing, quality, and type of nutrition you consume can dramatically affect your performance, recovery, and overall results. But in a world full of processed sports products, can natural superfoods provide everything your body needs before and after training?

Superfood-based nutrition, like our juices and shots, offer concentrated vitamins, minerals, amino acids, and enzymes without the artificial additives found in many commercial sports supplements. From improved endurance to faster recovery, these foods are designed to fuel your body naturally and help you to feel your best.

Why Workout Nutrition Matters for Performance and Results

Eating strategically around your workouts helps your muscles perform better, recover faster, and reduces fatigue. One standout superfood in this space is beetroot juice.

Beetroot is rich in nitrates, compounds that are converted into nitric oxide in the body. Nitric oxide widens blood vessels, improving blood flow and oxygen delivery to muscles. This can reduce the oxygen cost of exercise, allowing you to train longer and more efficiently.

A UK study by the University of Exeter found that nitrate supplementation from beetroot juice improved running performance and stamina in athletes, confirming its benefits in endurance sports.

Elite athlete, Alex Bell, a British 800m runner and Olympian, uses beetroot juice as part of her daily routine, noticing improvements in sleep, recovery, and immune health. She emphasises that superfoods are a “natural, convenient way to pack essential nutrients into your diet without large portions.”

“Even non-athletes can benefit. It’s about providing your body with the building blocks it needs to perform and recover, naturally.” - Alex Bell

Watch our full podcast with Alex Bell.

Before a Workout

Eating before exercise fuels your body, enhances endurance, and primes muscles for activity. The key thing to consider is the timing and digestibility of what you’re eating. 

Key Benefits:

• Faster recovery times - pre-workout nutrition can reduce muscle damage and soreness.
  

• Improved endurance and stamina - nitrates can support oxygen efficiency.

• Enhanced cardiovascular health - foods high in antioxidants and nitrates improve blood flow.

Superfoods to Include Before Exercise:

• Beetroot Juice – ideal for endurance workouts; take ~90 minutes before exercise.
  

• Blended Green Juice or fresh Wheatgrass Juice - rich in magnesium and chlorophyll, supporting energy metabolism and reducing fatigue.
  

• Ginger & Turmeric Juice - anti-inflammatory compounds can help reduce joint stiffness during training.
  
  

Practical Tip: For convenience, Alex Bell takes her favourite Britt's Superfoods Beetroot or Apple, Ginger & Turmeric shots in the morning or before training sessions. These 30ml shots pack the nutritional equivalent of several servings of vegetables in seconds.

How Long Before Running Should You Eat

Most experts recommend a light snack or juice 60-90 minutes before exercise. This allows your body to digest easily while still providing a steady supply of energy.

“I like to have a beetroot juice shot about an hour before training – it primes my body and helps me sleep better afterward.” - Alex Bell

What to Eat After a Workout

Post-workout nutrition is crucial for muscle repair, glycogen replenishment, and immune support. Superfoods can accelerate recovery naturally.

Key Recovery Foods:

• Beetroot Juice - continues to support blood flow and reduce inflammation after exercise.

• Green Vegetable Juice Shots - magnesium-rich greens support muscle relaxation and recovery.

• Protein-rich meals with leafy greens - aids tissue repair while providing antioxidants.

Sample Superfood Workout Nutrition Plans

Pre-Workout (1–1.5 hours before):

• Beetroot juice shot

• Banana or oat-based smoothie

• Handful of berries

Post-Workout (Within 30–60 minutes):

• Beetroot juice or ginger-turmeric juice
  

• Grilled salmon or chickpeas with green, quinoa or sweet potato

Optional: Add a blended green juice or wheatgrass juice in the morning for extra nutrient support.

Superfoods like beetroot, wheatgrass, and ginger-turmeric juices aren’t just for elite athletes, they’re for anyone looking to boost energy, endurance, and recovery naturally.

Try incorporating Britt Superfoods Beetroot Juice Shots into your pre- and post-workout routine, and experience what a fantastic difference natural nutrition can make.