Though we’re all about rewarding ourselves with a post-workout beer, figuring out how to fuel our bodies before a workout can be a little trickier. How much time should you leave between eating and exercising? Should you grab a protein bar or snack on a salad? Sometimes, it can be hard to decide.

When you get off work and head straight to a brewery workout, you’re probably going to want to eat a snack so you can have the best workout possible. And, depending on what kind of workout you’re headed to, you should fuel your body appropriately.

So whether you’re off to a light yoga flow or participating in a high-intensity bootcamp, we’ve figured out what you should eat to perform your best.

Photo via @namasteupbeet

If you're doing a lighter workout  

For those more gentle workouts like yoga, the best fuel is a light meal a few hours before class. Since you’ll be doing a lot of twists and bends, eating right before might leave you nauseous (and that’s not a great feeling to have during downward dog).  

You don’t need the same energy you’d need for a three mile run, so enjoying a salad with chicken or fish will make sure your stomach isn’t growling through class, but also won’t leave you feeling stuffed. If you’re starving right before you flow it out, Shape Magazine suggests you stick to light snacks that will digest quickly, like a banana or a handful of almonds.


If you're running

Keep up with everyone at run clubs—whether you’re running one mile or five—by having a small, 150-calorie snack within 15 to 30 minutes of the run.  ​

Something that’s high-carb, low-fat and low-fiber will make sure that you have energy, but aren’t weighed down by your body’s digestive process. According to Runner’s World, a bowl of cereal with skim milk, or a banana with a few tablespoons of your favorite nut butter will make sure you’re good to hit the pavement.


If you're doing a high-intensity workout  

When prepping for high-intensity workouts like bootcamps or hour-long dance classes, you want to make sure you have plenty of carbs plus a little bit of protein in your system to help you power through.  

Ace Fitness recommends small snacks that will give you energy without weighing you down. Two hours before your workout, try some Greek yogurt with granola or whole wheat toast with peanut butter and bananas. If you’re peckish right before the workout, go more carb-heavy and save the protein for after the class.


What's your favorite way to fuel up for a brewery workout?

Let us know in the comments below or tag us on social media at @workforyourbeer.

Remember, no matter what kind of workout you’re trying, be sure to hydrate with plenty of water before, during and after the workout. And of course, be sure you have room left to enjoy the beer you worked for.  ​