Local Guide
What to Eat Before and After a Workout in Baton Rouge
Training downtown, at LSU, or with a high school or club team? Here's how our regulars order around a session. This is food, not medical advice — talk to your coach, trainer or dietitian for anything specific.
Before: light, quick, familiar
Most people do better with something easy to digest an hour or so out. A fruit smoothie or a bottle of cold-pressed juice sits lighter than a full plate. Track Star (carrot, apple, orange) is the one athletes grab on the way in.
After: protein plus carbohydrate
Post-session, pair protein with real carbohydrate. A protein smoothie with banana, or a smoothie bowl with granola and fruit, covers both in one cup. Add a protein breakfast plate if you trained early and skipped eating.
Hydration is half of it
Louisiana heat is its own training variable. Juice and fruit-forward blends help you get fluid and electrolytes back in alongside plain water — especially for two-a-days and summer practice.
For teams and student athletes
Our Athlete Program sets up recurring protein-focused orders and team pickups, and catering handles game-day and travel-day volume.
Visit us downtown
Demi Nola Blends — Smoothie & Juice Bar, 307 3rd Street, Baton Rouge, LA 70801
Monday–Friday · 7:00 AM – 3:00 PM · Saturday · 7:00 AM – 2:00 PM · Sunday · Closed