A sports dietitian who works with pro athletes swears by 4 pre-workout foods for high-intensity workouts and weight lifting

• Sports dietitian Angie Asche works with pro athletes and uses specific foods to fuel her own workouts.
• She said fruit before a workout helps provide energy from quick carbohydrates.

Getting the right mix of nutrients from food before a workout can help you feel and perform better, according to sports dietitian Angie Asche, RD, CSSD.

Asche, an expert nutritionist at Centr, a fitness and nutrition app created by the actor Chris Hemsworth, works with pro athletes on dialing in their diet for peak performance.

But she's also a personal trainer and exercise enthusiast herself, incorporating a mix of strength training and conditioning with running and weights, including heavy barbell work.

She told Insider that combining protein and carbs from nutrient-dense whole foods, with some supplements, helps her fuel a high-intensity workout routine and recover well.

Fruit before a workout provides a great energy boost

Asche said her go-to food group before exercise is fruit, which is a rich source of vitamins as well as carbohydrates needed for energy.

"People tend to underestimate carbs and why we need carbs even as recreational athletes," she said.

The specifics of her preworkout food vary depending on how much time she has, since quicker digesting foods can be a better option just before a workout to provide a faster boost.

"In a rush, I like a protein smoothie, frozen fruit, coconut water, spinach, protein powder," Asche said.

In the hours leading up to a workout, she'll reach for more filling foods.

"If I have a good chunk of time before a workout, I'll do steel-cut oats with walnut, berries, couple of eggs," she said.

High-fiber foods like whole grains and nuts can help slow digestion, providing more stable blood sugar and energy over time, especially paired with protein, dietitians previously told Insider. Fiber also has benefits for long-term health, such as preventing heart disease and cancer, evidence suggests.

For post-workout meals, a mix of protein and carbs is her go-to

After a workout, Asche said she often has more fruit with Greek yogurt — a current favorite is Sungold kiwi, rich in vitamin C.

"I always try to pair protein and carbs," she said.

Eating both protein and carbs after a workout can help your muscles recover more quickly, according to evidence, including a 2022 study on high-intensity cyclists.

Asche also loves to make simple three-ingredient energy balls with dates, almonds, and peanut butter.

The energy balls provide some protein (and you can add extra protein powder if you want), but also help round out other important nutrients with carbs from the dates and healthy fats from the nuts and nut butter.

"If we hyper-focus on protein, carbs and fat can get left behind," Asche said.

Healthy fats like unsaturated fatty acids can help you feel full for longer, absorb nutrients, and protect your brain health.

Asche said she also takes creatine, a supplement that can help build muscle and boost endurance. Her typical routine includes five grams of creatine powder mixed into a post-workout shake.