Nutrition Basics: What to Eat Before & After a Workout

Why Pre- and Post-Workout Nutrition Matters

• Before a Workout: The goal is to provide your body with enough energy to perform well and prevent muscle breakdown.

• After a Workout: Your body needs nutrients to repair muscles, replenish energy stores, and reduce soreness.

What to Eat Before a Workout

Aim to eat 30 minutes to 2 hours before your workout. Focus on foods that are easy to digest, carb-rich for energy, and contain a moderate amount of protein.

Best Pre-Workout Foods:

• A banana with peanut butter

• Greek yogurt with berries

• Oatmeal with honey and sliced fruit

• Whole grain toast with scrambled eggs

• A fruit smoothie with protein powder

Tip: Avoid high-fat or high-fiber foods right before a workout, as they can cause bloating or stomach discomfort.

Hydration Matters

Drink water throughout the day and especially before your workout. Aim for:

• 500 ml (2 cups) of water about 1–2 hours before you start

• Small sips during your workout if needed

What to Eat After a Workout

Post-workout meals should focus on protein (for muscle repair) and carbohydrates (to restore energy). Ideally, eat within 30 to 60 minutes after finishing your session.

Best Post-Workout Foods:

• Grilled chicken with sweet potatoes or brown rice

• Protein shake with a banana

• Tuna or eggs on whole-grain toast

• Cottage cheese with pineapple

• Quinoa salad with chickpeas and veggies

Tip: Add some healthy fats (like nuts or avocado) for longer-lasting fullness, but keep them moderate right after intense training.

Example Pre- and Post-Workout Meal Plan

TimeMeal1 Hour BeforeOats with banana and almond butterPost-WorkoutChicken and brown rice with steamed veggiesSnack (Optional)Protein smoothie or Greek yogurt

Supplements (If Needed)

If you can’t eat a full meal:

• Whey protein shake is a quick and effective option post-workout.

• BCAAs (Branched-Chain Amino Acids) may help with recovery during intense training, though not essential for everyone.

Final Tips

• Listen to your body: Everyone reacts differently to food timing and choices.

• Stay consistent with balanced meals — your training will thank you.

• Don’t skip post-workout meals — it slows down recovery and progress.

By mastering your pre- and post-workout nutrition, you can fuel your workouts more effectively, recover faster, and reach your fitness goals sooner — all while feeling stronger and more energized.