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A Complete Guide of What You Should Eat Pre and Post Workout!

Sep 25, 2017

You are what you eat. This makes what you eat before and after your workout extremely important. Eating the right food at the right time can fuel your body providing you with the maximum benefits of your workout. The right mix of proteins, carbohydrates, and fats curb your hunger, help you lose weight, build muscle and meet your fitness goals.

Based on the intensity of your workout, your intake of food and water before and after exercising may differ. Here is why you need to nourish yourself before and after a workout and some pre and post workout foods you can try to get the best results of your fitness regime.


A pre-workout meal acts as the fuel that helps maximize your performance throughout your workout routine. It provides you with all the vital nutrients that your body requires for an optimal workout.

Pre-workout foods you can try include:

Electrolyte water: It’s essential that your body is properly hydrated before you start any type of workout. Also, you lose a lot of salts when you exercise. Thus it is a good to have sufficient salts before your workout. Add a sachet of electrolyte salts to 500ml of water and start drinking this solution 2 hours prior to your workout.

Fruit and yoghurt: Whip together some natural yoghurt, fruit and honey for an ideal pre-workout meal. You can go all out and add some berries and granola if you are looking for a filling meal. You can also carry this in a cup and eat it en route to the gym.

Peanut butter smeared apples: Slice an apple and smear some chunky peanut butter over one side. For a healthy twist, sprinkle some raisins and chia seeds of the peanut butter. This healthy snack provides you with the perfect balance of proteins and carbohydrates you need before a workout.

A whole banana: Consuming protein and a little carbohydrate is best immediately before exercise. A banana gives you both of these in the perfect amounts.


While you exercise, your body consumes nutrients stored in your muscles. These are known as glycogen. Glycogens are easily depleted during an intense workout. They need to be replenished by eating a combination of protein and carbohydrates within thirty minutes to an hour after your workout to repair worn out tissues, build your metabolism and burn calories.

Post workout foods you can try include:

Green smoothie: While you may not crave a healthy salad post workout, it can do you a tonne of good. An easy way to add greens to your post workout meal is by having a green smoothie. Blend together spinach, apples, and bananas for a glass full of nutrients.

Boiled eggs and veggies: This is easy, no fuss meal that anyone can prepare. Simply hard-boil eggs for protein and chop up some carrots or any other vegetable of your choice and enjoy a healthy snack.

Grilled chicken and mixed vegetables: If you workout prior to lunch or dinner, you may want to eat a hearty meal. Grilled chicken and mixed vegetables is a nutrient dense dish packed with lean protein and carbohydrates to fill you up without feeling overly bloated. Sauté veggies in olive oil for a tasty and nutrient-rich accompaniment.

Veggie omelette with avocado: Eggs are a must-have post-workout meal. Spice up your regular omelette with veggies and spices. Eggs are a great source of protein and help aid in muscle recovery and growth. Vegetables provide you with antioxidants, the best boost for your body, inside and out. Add a few avocado for fibre and vitamins A, D, E and K.

Add this pre and post workout meals to your diet and you are sure to look and feel much better in only a few days. Remember to stay hydrated before and after your workout. Eating right while you exercise can help you get the best results from any type of workout. So try these easy recipes today for a fitter and healthier you!

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