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What Should I Eat Before and After Workout Pre and Post-Workout Nutrition Guide

Published on 30/08/2023


Optimal nutrition before and after your workout plays a pivotal role in enhancing your performance, accelerating recovery, and achieving your fitness goals. By understanding what to eat before a workout and the importance of post-workout nutrition, you can make the most of your exercise routine. In this article, we'll explore the ideal pre and post-workout meals and snacks to support your body's needs.

What to Eat Before a Workout

Choosing the right pre-workout meal can provide the energy and endurance needed for an effective workout. Opt for a combination of complex carbohydrates and lean protein about 1-2 hours before exercise. This could include a whole grain toast with nut butter or a small serving of Greek yoghurt with fruits.

What to Eat After Working Out

Post-workout nutrition is crucial for recovery and muscle repair. Consume a balanced meal rich in protein and carbohydrates within the first hour after exercising. This can help replenish glycogen stores and aid in muscle recovery. A chicken quinoa bowl with vegetables or a protein smoothie with fruits and a scoop of whey protein are excellent choices.

Benefits of a Post-Workout Snack

For those on the go or with time constraints, a post-workout snack can be just as effective. Opt for a combination of protein and carbohydrates to kickstart the recovery process. A banana with a handful of almonds or a turkey and whole wheat wrap are convenient and nourishing options.

Building Muscle with Food

To support muscle growth, your post-workout meal should contain an ample amount of protein. Protein is essential for repairing and rebuilding muscle tissue after strenuous exercise. Incorporate lean protein sources like chicken, fish, tofu, or legumes into your post-workout meal to aid in muscle development.


What you eat before and after your workout can significantly impact your fitness journey. Optimal pre-workout nutrition provides the energy required for a productive session, while post-workout meals and snacks aid in recovery and muscle repair. As you embark on this path, consider the advantages of our Athlete Meal Plan. Tailored to your fitness goals, our meal plan takes the guesswork out of pre and post-workout nutrition, ensuring you have the right fuel at the right time. By coupling your dedication to exercise with our specialised meal plan, you're setting yourself up for success in your fitness endeavours.