You’re training hard — but are you fueling your body right before and after workouts? Nutrition timing can make a big difference in energy, performance, and recovery. This blog breaks down what to eat before and after a workout, so you get the most out of every session and recover faster like a pro.

⏱️ Pre-Workout Nutrition: Fuel Up to Power Up

Eating the right foods before a workout provides energy, focus, and stamina.

🕐 When to Eat:

30–90 minutes before your workout (depending on how heavy the meal is).

✅ What to Eat:

• Carbs for energy
• Protein for muscle protection
• Light fats (if eating 1+ hour before)

🍽️ Pre-Workout Meal Ideas:

• Banana + peanut butter
• Oats with fruit and whey protein
• Whole grain toast + boiled eggs
• Greek yogurt + berries
• Pre-workout smoothie with banana, oats, and milk

❌ Avoid:

• High-fat meals (slow digestion)
• Sugary junk (energy crash)
• Large meals right before training

🏁 Post-Workout Nutrition: Refuel & Recover

After working out, your muscles are like sponges — ready to absorb nutrients.

🕐 When to Eat:

Within 30–60 minutes post-workout.

✅ What to Eat:

• Protein to repair and build muscle
• Carbs to refill energy (glycogen)
• Fluids to rehydrate

🍽️ Post-Workout Meal Ideas:

• Grilled chicken + brown rice + veggies
• Protein shake with banana
• Tuna sandwich on whole grain bread
• Cottage cheese + fruit
• Scrambled eggs + whole grain toast

❌ Avoid:

• Skipping the meal
• Eating only carbs with no protein
• Overeating “cheat foods” because you exercised

🧪 Quick Macro Breakdown

Final Thoughts

Think of your body like a machine — the better fuel you put in before and after your workout, the smoother it performs and recovers. Pre-workout gives you power, post-workout gives you progress.

🟢 Pro Tip: Stay hydrated throughout — water is your underrated workout buddy!