What to Eat Before and After a Workout

When it comes to achieving your fitness goals, what you eat is just as important as how you train. The right pre- and post-workout nutrition can power your sessions, improve performance, and help your body recover faster. Here’s a simple guide on what to eat to make the most of every workout.

What to Eat Before a Workout

Why It Matters

Eating before you exercise gives your body the energy it needs to perform well. It helps prevent fatigue and keeps your muscles fueled during training.

Pre-Workout Meal Tips

• Eat 30 to 90 minutes before your workout

• Focus on easily digestible carbs for quick energy and a small amount of protein to support your muscles

• Avoid high-fat or high-fiber foods that can cause discomfort while exercising

Great Pre-Workout Snacks

• A banana with peanut butter

• Greek yogurt with berries

• Oatmeal with honey

• A slice of whole-grain toast with scrambled eggs

• A smoothie with fruit and protein powder

What to Eat After a Workout

Why It Matters

After a workout, your body is in recovery mode. Eating the right nutrients helps repair muscles, replenish energy stores, and support muscle growth.

Post-Workout Meal Tips

• Eat within 30 to 60 minutes after your workout

• Focus on protein for muscle repair and complex carbs to restore energy

• Stay hydrated by drinking plenty of water

Great Post-Workout Meals

• Grilled chicken with brown rice and vegetables

• Protein shake with banana

• Tuna sandwich on whole-grain bread

• Eggs with sweet potatoes

• Cottage cheese with fruit

Key Takeaways

• Pre-workout meals should combine carbs and a small amount of protein

• Post-workout meals should focus on protein and complex carbs

• Timing matters: Try to eat within an hour before and after your workout

• Stay hydrated: Water is essential for energy and recovery

Final Thoughts

Smart eating is essential to get the most out of your workouts. Fuel your body right and you’ll see better performance, faster recovery, and stronger results over time.

Want more personalized nutrition tips?
Talk to our Waras Certified Trainers or join our Nutrition and Wellness Programs to build a meal plan that fits your goals.