What you eat before and after your workout can make a huge difference in your energy, performance, and recovery. Smart meal choices fuel your body and help you get the most out of your fitness journey.
What to Eat Before a Workout
The goal of your pre-workout meal is to fuel your body with energy without feeling too heavy.
✅ Ideal Foods:
- Simple carbs for quick energy (banana, toast, oatmeal)
- A small amount of protein to support muscles (Greek yogurt, boiled eggs)
- Hydration! (a glass of water or coconut water)
✅ Timing:
Eat 30 minutes to 2 hours before working out, depending on the size of your meal.
(Small snack = closer to workout, bigger meal = more time needed.)
What to Eat After a Workout
The goal of your post-workout meal is to repair muscles, replenish energy stores, and rehydrate.
✅ Ideal Foods:
- Protein to rebuild muscles (chicken, fish, protein shake)
- Carbs to refill energy (brown rice, sweet potatoes, fruits)
- Healthy fats for recovery (avocado, nuts)
✅ Timing:
Eat within 30–60 minutes after your workout for maximum recovery benefits.
Common Mistakes to Avoid
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Skipping post-workout meals (it slows down muscle recovery)
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Eating heavy, fatty foods right before exercise
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Not drinking enough water before and after workouts
Eating the right foods at the right time can boost your workout performance and speed up recovery.
Focus on easy-to-digest carbs and a little protein before working out, and have a protein-rich meal with some carbs afterward. Stay hydrated throughout the day, and you’ll feel stronger and recover faster!