What to eat before a workout
Pre-workout meals should provide steady energy without causing discomfort. Aim for a mix of carbohydrates and moderate protein 60–90 minutes before training. Examples: a banana and a scoop of yogurt, oatmeal with berries, or a rice bowl with lean chicken an hour before longer sessions.
Quick options when time is tight
- 15–30 minutes before: a piece of fruit or a small energy bar for fast carbs.
- 45–60 minutes before: toast with peanut butter or a smoothie with milk and fruit.
Post-workout recovery nutrition
After training your body needs protein to repair muscle and carbohydrates to replenish glycogen. Aim for 20–40g of high-quality protein within 60 minutes, paired with 30–60g of carbs for moderate to intense sessions. Good choices include grilled chicken and rice, a protein shake with a banana, or a tuna sandwich on whole grain bread.
Hydration and electrolytes
Dehydration reduces performance and slows recovery. Drink water throughout the day and include 300–500ml in the hour before exercise. For workouts longer than 60 minutes or high sweat rates, include an electrolyte drink to replace sodium and potassium lost through sweat.
Practical meal planning tips
- Prep protein in bulk (chicken, tofu, beans) for easy meals during the week.
- Keep portable snacks (nuts, Greek yogurt, fruit) at work or in your gym bag.
- Balance meals with vegetables and whole grains to support overall health and energy.
Listen to your body
Nutrition is personal. Track how different foods affect your energy and digestion, and adjust timing and portions accordingly. For sustained progress, combine solid nutrition with consistent training and adequate sleep.