Your eating-and-workout plan does not need to be complicated. Forget about those perfect macro plans, neon pre-workout drinks, or a fridge full of meal-prepped containers.
You just need enough fuel to feel good while you move, plus enough support afterward to help your body recover well.
That is where a simple option like Avaia™ can fit in. Depending on when you drink it and what you blend it with, Avaia can work as part of a lighter pre-workout smoothie or a more complete post-workout recovery smoothie.
The best pre- and post-workout foods depend on your workout, timing, appetite, and digestion. A slow yoga class, a 30-minute walk, a lifting session, and a long run do not all need the same sort of snack.
So let’s make this simple.
Before a Workout? Focus on Easy Energy
Before exercise, your body mostly wants fuel it can easily use. For most, that means carbohydrates with a little protein, especially if the workout is moderate, intense, or longer than 30 to 45 minutes.
A decently large meal usually works best 3 to 4 hours before exercise, while a smaller meal or snack can work 1 to 3 hours before. If you are eating close to your workout, keep it lighter so your stomach isn’t working too much while you’re exercising (Mayo Clinic, 2025; Mayo Clinic Press, 2023).
A lighter Avaia smoothie can be a good pre-workout option when you give yourself enough time to digest, while a bigger smoothie with lots of extras may feel better after you train.
If You Have 2 to 3 Hours
Go for a real meal with carbs, protein, and a little fat.
Some good options:
- Eggs, toast, and fruit
- Greek yogurt with berries and granola
- Rice, chicken or tofu, and vegetables
- Oatmeal with banana and nut butter
- An Avaia smoothie with banana or berries, plenty of liquid, and optional Greek yogurt or milk if you want more protein
If You Have 30 to 60 Minutes
Keep it simple, easy to digest, and even easier to make.
Try out a:
- Banana
- Piece of toast with honey or jam
- Mouthful of applesauce
- Small smoothie
- Few dates
- Handful of pretzels
- Low-fiber granola bar
This is not the time for giant salads, huge servings of beans, or super-thick smoothies with every add-in you own. High fiber and high fat foods are great in general, but right before a workout? That’s going to feel heavy and uncomfy in the gut for some people.
To be clear, this does not mean Avaia is off the table before exercise. It means you want to keep the smoothie lighter when your workout is close. If you are drinking Avaia 30 to 60 minutes before moving, simply blend it with water or milk of your choice, fruit, and ice. Skip the extra nut butter, oats, chia, flax, or multiple scoops until after your workout.
Avaia can be pre-workout-friendly when the serving is simple, and the timing works for your body. It is not meant to be turned into a heavy, ultra-thick smoothie right before a hard class or run.
After a Workout? Repair and Refill
After exercise, your body benefits from protein to help repair muscle and carbohydrates to replenish stored energy. No need to panic about that tiny “anabolic window,” but eating within a reasonable window after your workout can help with recovery, especially if you trained hard or will be active again soon (Cleveland Clinic, 2026; UCLA Health, 2025).
Here are some easy post-workout meals and snacks:
- Greek yogurt with berries
- An Avaia smoothie with extra fruits and liquids
- Eggs with toast
- Tuna or chickpea salad on whole-grain bread
- Rice bowl with salmon, chicken, tofu, or beans
- Cottage cheese with fruit
- Sweet potato with eggs or turkey
- Oatmeal with protein mixed in
Post-workout, Avaia is especially easy to use. One scoop gives you 10 g of precision-fermented vegan protein, plus fiber, beta-glucan, and a fruit-and-greens blend. Add Greek yogurt, milk, soy milk, or another protein-rich base to bring the smoothie closer to 20 g of total protein, depending on what you use.
The goal is to give your body what it needs so you do not experience energy crashes, snack all afternoon, or feel depleted later in the day.
What to Eat Based on Your Workout
For Walking, Yoga, or Light Pilates
You may not need much beforehand, especially if you recently ate.
Before:
- Water
- Fruit
- Toast
- A small smoothie
- Coffee (if it sits well)
- A lighter Avaia smoothie if you want something more satisfying but still easy
After:
- A balanced meal
- Protein plus fiber if you are hungry
- Water
- Avaia blended with fruit and liquid if your next meal is still a while away
For Strength Training
Lifting usually feels better when you are not going in under-fueled.
Before:
- Oatmeal and fruit
- Toast with peanut butter
- Greek yogurt and berries
- Banana with a few nuts
- A simple Avaia smoothie 60 to 90 minutes before training
After:
- Protein smoothie
- Eggs and toast
- Rice bowl with protein
- Greek yogurt, granola, and fruit
- Avaia blended with banana, berries, and Greek yogurt or milk of choice
Protein matters here, but so do your carbs. Carbs help fuel training and support recovery, while protein helps with muscle repair. The Academy of Nutrition and Dietetics notes that food, fluid, and supplement timing can enhance your performance and recovery when matched to the person and activity (Academy of Nutrition and Dietetics, n.d.).
For Running, Cycling, HIIT, or Longer Cardio
The higher the intensity, the more your body tends to appreciate those easy-to-digest carbs.
Before:
- Banana
- Toast with jam
- Applesauce
- Dates
- Pretzels
- A simple smoothie
After:
- Smoothie with protein and fruit
- Rice, protein, and vegetables
- Yogurt bowl
- Turkey or hummus sandwich
- Oats with protein
If your workout is long, sweaty, or outdoors in the heat, hydration and electrolytes are very important. Water is usually enough for shorter sessions, but longer or sweatier workouts may need a side of extra sodium and other electrolytes.
A Smoothie Formula That Works
A smoothie is a prime pre- or post-workout option, but only if you keep it balanced.
The trick is matching the smoothie to the moment. Before a workout, keep it lighter. After a workout, you can make it more complete.
Use this formula:
- Liquid: water, milk, or milk alternative
- Protein: Avaia™, Greek yogurt, or another protein source
- Carbs: banana, berries, mango, oats, or dates
- Fiber: fruit, beta-glucan, chia, flax, or greens
- Flavor: cinnamon, vanilla, cocoa, or ice
Avaia™ works so well in a post-workout smoothie because it gives you 10 g of precision-fermented vegan protein per serving, plus fiber, beta-glucan, and a fruit-and-greens blend. Add Greek yogurt, milk, or another protein-rich base, and you can bring the total protein closer to about 20 g, depending on what you use.
Avaia is also vegan, non-GMO, soy-free, dairy-free, and gluten-free.
Your Takeaway
Your Workout nutrition options should make movement feel better, and life simpler, not more stressful.
Avaia™ can fit easily into that rhythm. One scoop brings together complete precision-fermented vegan protein, fiber, naturally occurring beta-glucan, and fruits and greens in a simple daily smoothie.
It is designed for people who want clean, digestible nutrition that supports energy, gut health, fullness, and everyday wellness support without turning nutrition into something overly complicated.
References
- Academy of Nutrition and Dietetics. (n.d.). Exercise Nutrition. Available at: https://www.eatright.org/fitness/physical-activity/exercise-nutrition
- Cleveland Clinic. (2026). Should You Eat Before or After a Workout? Available at: https://health.clevelandclinic.org/what-to-eat-before-and-after-a-workout
- Mayo Clinic Health System. (2025). 5 Nutrition Tips to Maximize Your Workouts. Available at: https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/5-nutrition-tips-to-maximize-your-workouts
- Mayo Clinic Press. (2023). Fueling Fitness: What and When You Eat Can Impact Your Performance. Available at: https://mcpress.mayoclinic.org/dairy-health/fueling-fitness-what-and-when-you-eat-can-impact-your-performance/
- UCLA Health. (2025). What to Eat Before and After a Workout, Based on Your Workout Type. Available at: https://www.uclahealth.org/news/article/what-eat-before-and-after-workout-based-your-workout-type
