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Best pre and post-workout diet with food recommendations


All doubts answered about pre and post-workout diet

Often people get confused about what to eat before and after a workout session. Many have various misconceptions concerning the kind of food and drinks one should intake during this process of pre and post-workout diet. Should we eat something heavy or not eat at all before hitting the gym? Is drinking milk ok before the workout? How long should one eat once they are done with the exercise?

We are here to clear up all your confusion regarding the concerned matter. The right and balanced diet is the key to boosting your results. Eating the right carbohydrates and proteins can help build muscles and quickly strengthen the body. Eating certain foods and drinking specific coolers can enhance your workout experience. It can also help reduce the time taken for weight and inch loss.

Maximize your workout with these tips before going into the session

It Is Essential to Eat in Pre and Post-Workout Diet, Period.

Experts suggest that you should eat before a workout. The exertion from the exercises can put one’s body in a weak state, and one can incur dizziness, light-headedness, nauseatic, or lethargy. The body needs fuel and proper nutrients to go through the paces. Eating no food impacts one’s performance during the workout.

Though it’s not a compulsion, people also manage just fine on an empty stomach. But grabbing a quick fix like a protein bar or a banana helps your case.

The Ideal Time Gap Between eating and workout

Do mind that timing your meal or snack pre-workout is essential. Give your body some time to digest what you’ve eaten. The ideal time is between half an hour and 3 hours before you hit the mat. If it’s a heavy meal you’ve eaten, 2-3 hours should suffice, but for a light snack or a smoothie, 30 minutes to 1 hour is a good gap to keep.

Water, Water, and Water!

No matter the time, whether it’s before, during, or after an exercise session keeping your body hydrated is a must. The body works best when it’s hydrated, and it also lessens the chances of muscle cramps, low energy, or spasms during the workout.

But remember, the stomach shouldn’t feel bloated before and during a workout session. That’s because then the stomach feels tight and takes a toll while exercising, which can also be dangerous.

Once you start working out, you’ll understand your body’s needs and how much water your body requires. But if you are working in a hot environment or doing heavy exercises that make you sweat too much, drink a cup of water every 15 to 30 minutes to stay hydrated.

Eat Food Containing Carbs and Proteins

Eating food rich in carbs and proteins is recommended if you work out. What carbs does in the body is make energy? Carbs break into glucose and enter the muscle cells. This glucose is stored in muscles in the form of glycogen, and when we work out, the stored glycogen is used to produce energy. This way, our body works at maximum capacity.

Proteins help build the muscles stronger during heavy weight lifting and strength-training exercises.

Snack Recommendations Pre-Workout

Peanut Butter Sandwich

Peanut butter is rich in protein, and the bread compensates for the carbohydrates needs of the body. Eat an entire sandwich before going to the gym or half a sandwich if you are going for a yoga class or a convenient walk.


You can mix your choice of berries with anything, whether it’s Greek yogurt, a berry smoothie, or fruits like bananas. Berries are rich in complex carbs and help improve blood sugar and insulin response. The antioxidant-rich berries help counter the toxins your body releases while exercising and reduce muscle pain and inflammation.

Granola Bar

A fruit and grain bar helps build extra energy in the body, so your workout session is more effective.

Nuts with Dried Fruits

Nuts and seeds are rich in potassium and are a great source of energy. They allow better muscle contraction during lifting weights and muscle cell growth after.


Eating high-fiber, whole grain oatmeal cooked in low-fat milk provides steady energy to the body and is much easier to digest. Add some fruits of choice to this mix.

Fruit and Vegetable Smoothie

All smoothies are full of nutrients and keep the body hydrated because of the water added during preparation. You can add whipped yogurt, fruits, vegetables, berries, and nuts of your choice to a smoothie.


The best quick-fix pre-workout is a banana, a powerhouse of potassium.

Whole-Wheat Tortillas

If you want to eat a proper meal, go for a whole-wheat tortilla with some peanut butter and a banana. You can even add things like eggs, cottage cheese, or whole wheat toast to your diet.

What’s Important to Consider After a Workout

First, let’s make sure that eating is essential after a workout. Being on an empty stomach or starving yourself, thinking you’ll lose more weight, is the wrong approach to being healthy. It will only bring you more fatigue, weakness, and overall health issues like low blood levels.

Replenishing the lost calories and glycogen while the workout is essential. Therefore, you need to eat a healthy meal after a workout that is full of nutrients, carbohydrates, protein, and minerals. The protein is required to build the muscles, while the nutrients provide energy and strength to the body.

If you can’t make a complete meal right after exercise, then go for a quick snack. But please steer clear of food that’s rich in fat and greasy. Also, do avoid intake of a heavy mix of too much fiber and protein together. And, of course, hydration is crucial. Drink lots of water after your exercise session.

Food Recommendations for Pre and Post-Workout Diet

Whole Grains

All sorts of whole grain foods, whether in the form of toast, sandwiches, pita bread, or maybe tortilla, are recommended. Whole grains are rich in carbs and fiber, both of which are necessary after a workout to put back the energy you burned and bring sugar levels back to normal.


Hard-boiled eggs pack a solid punch of proteins in the body to build the torn muscles after a workout. Make a hearty omelet full of veggies and even add some boiled potatoes to take in some good carbs.


Intake avocados in your meal as these are rich in potassium and magnesium, two minerals that can fend off muscle cramps. At the same time, they also have unsaturated fats and plenty of vitamins. You can do an avocado spread on a wrap or just take them as it is.

Grilled Veggies

Veggies in any form are full of nutrients and vitamins. Eat a healthy amount of grilled mixed veggies with less oil content. You can eat them with tortillas, pita, or even sautéed. You can also add some hummus or make a wrap full of veggies.

Greek Yogurt and Fruit

Yogurt is a powerhouse of protein, and adding fruits and nuts to it provides a healthy of carbs to your diet.

Stir-Fried Chicken and Brown Rice

Chicken is a good source of protein, and adding brown rice gives your body a carb boost. Add some stirred veggies in the mix to make it a wholesome meal full of fiber and B vitamins.

Fish and Sweet Potato

Any kind of fish intake ensures an influx of protein and omega-3s. Salmon is highly recommended if you can eat it. Sweet potatoes contain copper and vitamin C, which can help maintain healthy muscle tissue and replenish energy levels.

Pasta with Chocolate Milk

Pasta is yummy and also an excellent carb source. Make a delicious pasta recipe with lots of green veggies, olives, broccoli, and sweet corn. A childhood favorite of many, Chocolate milk has the right amount of carbs and proteins to refuel and rebuild your muscles. Plus, it’s super easy to make.



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