What To Eat Before And After Your Workout

Exercise and diet are equally important, but we’re often bombarded with conflicting information regarding the two. Some people might still think that breaking a sweat at the gym for an hour will entitle them to a doughnut (or two) but, in fact, not only will you be combatting the effects of your workout but failing to give your muscles the nutrients they need to heal.

You should consider your nutrition a large part of your fitness plan. In that case, here’s what you should be eating.

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Eating before you exercise will give you the most out of your workouts. Failing to eat enough before strenuous activity could make you feel dizzy and you’re bound to tire yourself out quicker. Ultimately, your performance will be weaker, and you won’t improve your gains.

Carbs Shouldn’t Be Avoided

When you’re trying to improve your diet, you might think that you need to avoid carbs entirely. Carbs = energy so eating them before you exercise will ensure that you have the extra glucose you need to replenish the glycogen stores you’ll be putting to work. Go for simple carbohydrates that can be digested fast to provide you with quick bursts of energy.

  • Fruit
  • Granola bar
  • Oatmeal
  • Greek yoghurt
  • Crackers
  • Rice cakes
  • Toast

Protein Is Essential

A small amount of protein alongside your simple carbs is good to repair any micro tears that you’re bound to get during weight training. As your body repairs those tears, your muscles will become bigger and stronger. Again, you’ll want to go for protein that’s easily digestible.

  • Nuts
  • Turkey
  • Hard-boiled eggs
  • Milk or soy milk

The ideal time to eat is around 30 minutes before your workout so your food won’t still be digesting when you’re trying to conquer the treadmill.  However, if you’re someone who leads a busy lifestyle and struggles to fit in a meal before your post-work gym session, grabbing a protein bar or a healthy smoothie is fine. Of course, drinking water both before, during and after a workout is absolutely vital.


Eating after a workout is non-negotiable. You need to replace the calories that you’ve burned during exercise and replenish the glycogen and electrolytes that you’ve depleted as you’ve been sweating. Failing to eat after a workout will cause low blood sugar and therefore tiredness, and you’ll struggle to reach your fitness goals as fast as you could.

It’s Complex Carbohydrate Time

A post-workout meal should be high in complex carbohydrates and healthy protein. Those doing intense weight training, however, will need to up their protein a little as their goal is to build muscle.

Complex carbohydrates:

  • Quinoa
  • Brown Rice
  • Nuts
  • Whole wheat bread

Healthy proteins:

  • Tofu
  • Fish
  • Beans

Be Mindful Of Calories

As we’ve said before, just because you’ve completed a workout doesn’t allow you the opportunity to gorge yourself on whatever foods you want. It’s incredibly easy to overdo it and if you’re someone who’s looking to lose or maintain their weight, what you’re eating could be counterproductive.

Avoid energy drinks and sugary smoothies and instead, aim to keep to a snack of around 150 calories.  Try to refuel within 30 minutes of your workout. If you don’t have time to eat a meal right away then at least have a snack.

At Prestige Boot Camp, we’re all about easing you in the right direction when it comes to your exercise regimen and your nutrition. Contact us today to transform your life.

If you are interested in even more fitness-related articles and information from us here at Bit Rebels then we have a lot to choose from.

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