The right nutrition before and after a workout can make a huge difference in how you feel and how well you perform. Forget the latest fads, focus on real food!
It is all about giving your body what it needs to perform at its best, recover, and thrive. In this blog, we will break down pre and post-workout nutrition, so you can feel energised and hit your goals without the confusion or expensive supplements.
You have probably heard people talk about the magic pre-workout shake or the perfect post-workout meal. But the truth? It is much simpler than that. I am here to show you what to eat before and after your workout, so you can fuel your fitness goals without overthinking it (or overspending). Let’s take a look and learn how to optimise your nutrition to feel your best, perform at your peak, and recover quickly.
What to eat before and after a workout:
why does pre and post-workout nutrition matter?
Pre- and post-workout nutrition is crucial for getting the most out of your workouts. Before a workout, the right fuel gives you energy to power through. After, your body needs the right nutrients to repair muscles, replenish energy, and reduce soreness. The goal is not to obsess over meal timing or the exact amount, it is about balance.
The science behind it!
Energy for Performance. Carbs before exercise fuel your muscles and provide the energy you need to push through.
Recovery and Repair: Protein after exercise helps rebuild muscle fibres stressed during your workout.
Sustained Energy: Fats and fiber help maintain steady energy levels, especially for longer workouts.
Whether you are building strength, improving endurance, or just staying active, the key is to eat meals that support your goals. If you are focusing on building strength, my 8-week strength training plan can help you align your nutrition with your training.
What to eat before a workout (and why): the purpose of pre-workout nutrition
Your pre-workout meals should include a hefty dose of carbohydrate for energy and protein for muscle support. Options like oatmeal with fruit or a banana with peanut butter can help fuel your workout effectively!
What you eat before a workout is like fuelling your body’s engine. It helps to:
Prevent early fatigue.
Enhance physical performance.
Stabilise blood sugar to help with focus and stamina.
Best foods to eat before a workout
Timing is important. Try eating a balanced meal 1-2 hours before exercising, or have a light snack 30-60 minutes before your workout.
Meal ideas (1-2 hours before):
Oatmeal topped with fruit and honey
Greek yogurt with berries and a sprinkle of granola
A chicken wrap with salad and light dressing
Snack ideas (30-60 minutes before):
A banana
A granola bar
Rice cakes with a thin layer of peanut butter
Foods to avoid before a workout:
Some foods can cause discomfort and can negatively impact your workouts, so it’s best to avoid:
Spicy or greasy foods, which can upset your stomach
High-fat meals, which take longer to digest and can make you feel sluggish
Excessive fiber, which, while healthy, can cause bloating if eaten right before a workout
What to eat after a workout (and why): the purpose of post-workout nutrition
Your post-workout meal should be balanced with protein and carbohydrates to help with muscle recovery and to replenish those energy stores.
After a workout, your body is ready to recover - focus on the 3 R’s of recovery:
Refuel: Replace glycogen with carbs
Repair: Rebuild muscle with protein
Rehydrate: Restore fluids lost during exercise
Best foods to eat after a workout
Your post-workout meal should be balanced with protein, carbs, and some vegetables for vitamins and minerals.
Meal ideas:
Grilled chicken with rice and roasted vegetables
Scrambled eggs with avocado on whole-grain toast
A smoothie with Greek yogurt, banana, spinach, and protein powder
Do you really need a protein shake?
Protein shakes can be a convenient option, but they're not essential. Whole foods like eggs, chicken, tofu or yogurt offer similar benefits. It really depends on your schedule and preferences.
Meal timing myths! Do you really need to eat immediately after a workout?
You have probably heard about the "anabolic window," the idea that you need to eat within 30 minutes after exercising. While this may be important for elite athletes, the everyday exerciser really shouldn't stress about it. Keep it simple. If you have had a meal 2-3 hours before your workout, there is no need to rush your post-workout meal. However, if you haven’t eaten in a while, aim to refuel within 1-2 hours post-workout.
Focusing on your overall daily nutrition rather than obsessing over exact timing is a more sustainable and less-stressful approach.
Practical pre-workout and post-workout meals for different schedules
Life can get busy, so if you're wondering what to eat before and after a workout, here are some meal ideas for various schedules:
Morning workouts:
Before: Overnight oats with nut butter
After: Smoothie with Greek yogurt, banana, and spinach
Lunchtime workouts:
Before: Protein-packed salad or wrap
After: Rice, grilled chicken, and steamed broccoli
Evening workouts:
Before: A small snack like a banana or rice cakes
After: Scrambled eggs and whole-grain toast
On-the-go options:
Protein bars with minimal ingredients
Pre-made smoothies or yogurt pots
Nuts and fruit
The role of hydration (don’t forget the water!)
Hydration is just as important as food for performance and recovery. Aim to:
Drink water throughout the day
Have a glass of water before your workout
Sip water during exercise, especially for workouts lasting longer than 30 minutes or in hot weather
Rehydrate post-workout with water or an electrolyte drink if you have been sweating a lot.
Signs of dehydration to watch out for include fatigue, cramping, and dizziness, so keep an eye on your fluid intake. A great way to check hydration levels is by keeping an eye on your urine colour. The HealthLine have a great urine colour chart for you to spot signs of dehydration.
For recipe inspiration, check out my macro-friendly recipes and grab your recipe book here for tasty, balanced meal ideas.
Here are a few FAQs!
What is the best pre-workout meal?
A combo of carbs and protein, like oatmeal with fruit or a banana with peanut butter.
How soon after a workout should I eat?
Within 2 hours is fine for most people. If you haven't eaten recently, aim for within an hour.
Can I work out on an empty stomach?
Yes, but it depends on your goals and energy levels. Fasted workouts work for some but can reduce performance for others.
Do I need protein powder?
No, whole foods can provide all the protein you need. Protein powder is just convenient, not necessary. We have written up an ultimate guide to protein if you need more help here.
Can I eat carbs after a workout?
Yes! Carbs are essential for replenishing glycogen and aiding recovery, so don’t skip them.
When I first started training, I thought I needed a fancy pre-workout shake and a post-workout smoothie to see progress. I spent way too much on products promising results. Over time, I realised that simplicity works best. Now, I grab a banana before working out and enjoy a balanced meal afterwards. The takeaway? Balance always beats perfection.
What to Eat Before and After a Workout?
It’s not about perfection, it is about practicality. Choose foods you enjoy, focus on whole ingredients, and keep it simple. Whether it’s a smoothie, a chicken and rice bowl, or a banana, the best choices are the ones that fit your lifestyle.
Ready to make your fitness and nutrition easier? Click here to grab my 8-week strength training program for personalised meal templates, workout plans, and practical advice on fuelling for fitness. Let’s make this year the year you feel stronger, healthier, and more confident.
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