Written by Awes khan certified supplement specialist and nutritionist

What to eat before and after workout

What to Eat Before and After a Workout? Getting the Right Fuel for Your Fitness Whether you're hitting the gym, running the track, or doing a home HIIT session, what you eat before and after your workout can make a big difference in your performance and recovery. Like a machine, your body needs the right nutrients to repair and grow, as well as the right fuel to run smoothly. Let’s break down the best foods to eat before and after your workouts to maximize your results and keep your energy high.

Before Workout:

Fuel Up for Performance

Your pre-workout meal should give you energy, make you stronger, and keep you from getting tired. You want something light but packed with easily digestible carbs and a bit of protein.

Timing

Eat your meal one to two hours before your workout. If you're in a rush, a small snack 30 minutes before can still help.

What to Eat

1) Complex Carbs

Protein Combo

- Oatmeal with a scoop of protein powder or Greek yogurt

- Almond butter and bananas - Whole grain toast with egg

- Smoothie made with fruits and some kind of protein (like whey or protein from plants)

2) Hydration

Water is essential. Being even slightly dehydrated can reduce your performance.

Avoidable Foods - Greasy or bulky meals - Too much fiber (can cause stomach discomfort)

- Too much sugar (can result in energy crashes)

Recover and Refuel After Workout Post-workout nutrition is all about replenishing glycogen repairing muscle and kick-starting recovery The key nutrients here are protein and carbohydrates

Timing

Try to eat within 30 to 60 minutes of exercising. Your body is most receptive to nutrients at this time. What to Eat

1) Lean Protein

Healthy Carbs

- Grilled chicken with quinoa and veggies

- Protein shake with banana

- Eggs with whole grain toast

- A sandwich made with turkey or tuna on whole grain bread .

2) Rehydration

- Water, electrolyte drinks if your workout was intense or over an hour

3) Healthy fats

can be added in moderation. Avocado, nuts, and seeds are good for recovery but should be consumed sparingly immediately after exercise.

Sample Pre & Post Workout Meal Ideas

Pre-Workout (1 hour before)

- A banana and a scoop of peanut butter

- Greek yogurt with berries and a drizzle of honey

Post-Workout (within 1 hour)

- Grilled salmon, sweet potato, and steamed broccoli

- Almond milk, oats, and frozen berries in a protein shake

Everybody's body reacts differently; try different times and types of food to see what works best for you. Before working out, eat in moderation to avoid feeling sluggish. - Consistency is key. Your fitness objectives, such as gaining muscle, losing fat, or increasing endurance, should be reflected in your diet.

Fuel smart. Work out hard. Recover stronger.

Give your body what it needs before and after you sweat because nutrition is just as important as exercise.

Please let me know if you would like this to be tailored to a particular audience, such as beginners, bodybuilders, or runners, or if you would like recipes or images included!