What You Should Eat Before And After A Workout To Get The Best Out Your Session

What you should nom on before and after a workout
By: Nina Shahriman
December 12, 2021

When it comes to getting in shape and leading a healthy lifestyle it isn’t all just about working out and exercising. Having a healthy balanced diet is as important as exercise but it’s all about calorie deficits. Sometimes food habits that we don’t talk about are what you eat pre and post workouts. Therefore, we’ve created this article talking about what you should nom on before and after a workout to get the best out of your session.


Why Is It Important To Eat Before A Workout?

Nutritional supplements can help your body perform better and recover more quickly after each workout. Not only will optimal nutritional intake before exercise help you enhance your performance, but it will also help you avoid muscle injury. Before you work out, fuelling your body with the correct nutrients can provide you with the energy and power you need to perform better.

What To Eat Based On Your Goal

Weight loss

Exercising for weight loss necessitates a delicate balancing act. You want to eat enough to keep your body fuelled and give you the energy to accomplish those strenuous workouts, but you don’t want to overeat and impede yourself from losing the weight you want to shed. You’ll have the most energy if you eat lightly around half an hour before your workout. Additionally, the greatest approach to fuel your body is to combine a complex carbohydrate with a lean protein.

Weight training

As a bodybuilder, your goal is to stay slender while packing on muscle. You may get the muscle growth you want by eating a little meal approximately an hour before your workout. However, it is not a hefty one that would sit lean in your stomach.

Your modest lunch should contain an equal amount of lean protein and carbohydrates. Egg whites, oatmeal, beef, and other meals are among them. It’s important to remember that with this pre-workout meal, time and quantity management are key. You want to eat enough to keep you energised and feed your muscles during your workout, but you also want to make sure you’re eating early and light enough that your meal doesn’t sit heavy in your stomach and slow you down.


You want to make sure your energy levels are high before you start a workout. After all, you’re going to put a lot of strain on your body! If you want to prevent hitting a wall that makes you feel like you won’t be able to achieve your objectives, make sure you’re giving your body complex carbs to assist fuel your workout. Fruit smoothies, yoghurt, coffee, and other foods might help you feel more energised.

Meal Ideas

Classic toast, PB and bananas

There’s a reason why runners crave bananas after a race: the fruit is high in simple carbohydrates, natural sugars, and, most importantly, potassium. This electrolyte aids in the prevention of muscular cramps and is lost through perspiration. The toast is full of blood-sugar-stabilizing complex carbohydrates, thanks to the beneficial fat in peanut or almond butter.

Oatmeal and protein powder

nuts and bowl of cereals

Oatmeal’s complex carbohydrates break down slowly in your system, giving you more energy for longer. Add a scoop of protein powder to boost the nutrients. Antioxidants are very beneficial compounds that aid to prevent cell damage and are found in fruits like blueberries, raspberries, and cherries.


Protein powder is a must-have, but after that, do anything you want. To make this smoothie a pleasant refreshment before the hustle, add milk or almond milk, mixed berries, and more. You’ll receive quick-digesting carbohydrates as well as good fats and protein.


Why Is It Important To Eat After A Workout?

It’s crucial to understand how physical activity affects your body before you can grasp how the correct meals may aid you after you’ve exercised. Your muscles eat up glycogen, the body’s primary fuel source, while you exercise, especially during high-intensity exercises. Your muscles will be somewhat drained of glycogen as a result of this. Some proteins in your muscles might also be damaged and broken down.

Your body works to replace its glycogen reserves, as well as repair and regenerate muscle proteins, after an exercise. If you eat the correct nutrients shortly after you exercise, your body will be able to complete this task more quickly. After your workout, it’s very vital to eat carbohydrates and protein.

Meal Ideas

Chocolate milk

photo of mug with hot choco

It’s been known that chocolate milk is sometimes referred to as the ultimate recovery meal since it contains the optimal carbohydrate-to-protein ratio of 1:3. Chocolate milk has a well-balanced carbohydrate and protein content. It may be a quick and easy approach to begin replenishing after a workout for people who appreciate and tolerate it.

Rice and chicken

Make a nutritious recovery meal using your favourite low-sodium spices or salsa. This may be made in a crockpot, on the stovetop, or in the oven. White rice is preferred by some athletes over brown rice to avoid stomach distress caused by the increased fibre content.


Making a smoothie containing anti-inflammatory and antioxidant-rich foods like berries, pineapple, and greens might help you recover faster. Your smoothie should be well-balanced and have enough ingredients to make you feel satisfied. Combine your favourite fruit, non-fat Greek yoghurt, or your favourite tolerated dairy, water, and ice in a blender. A dollop of your favourite nut butter may provide a terrific boost of healthy fats.

Protein (eggs, meat, etc)

bread with sunny side-up egg served on white ceramic plate

While protein isn’t everything, it is critical to ensure that you recover the energy you’ve used. Adding eggs, lean meats, or plant-based proteins like chickpeas and tofu to your post-workout meal can help it seem more like a meal rather than a snack. One whole egg, veggies, and sweet potatoes are mixed with preferred spices and freshly cracked black pepper in our quick one-skillet dinners.