WHAT TO EAT BEFORE AND AFTER A WORKOUT
Nutrition recommendation before and after a workout.
🥗 Basics of What to Eat Before and After a Workout
When it comes to improving performance, strength, and recovery, what you eat before and after exercise plays a crucial role. Nutrition provides the energy your body needs to perform at its best and the building blocks required for recovery and adaptation.
Many people focus on the workout itself but overlook how pre and post workout nutrition impacts their progress. Whether your goal is to build strength, improve endurance, or simply feel better during exercise, learning the basics of what to eat around your training can make a noticeable difference.
JY Exercise Physiology explains what to eat before and after exercise, why timing matters, and how to fuel your body for better results.
Why Nutrition Matters for Exercise
Every workout from strength training to cycling or Pilates, places stress on your muscles and energy systems. What you eat before a session determines how well your body performs, and what you eat after determines how effectively it recovers.
Proper nutrition can:
Improve exercise performance and endurance
Support muscle repair and growth
Reduce soreness and fatigue
Enhance energy and concentration
Prevent injury and overtraining
As Exercise Physiologists, I see time and again how small improvements in nutrition can lead to better outcomes both in fitness performance and overall health.
What to Eat Before a Workout
The main purpose of your pre-workout meal is to give your body enough fuel for energy and endurance. You want to feel energised, not sluggish when you start training.
When to Eat
2–3 hours before exercise: Eat a balanced meal with complex carbohydrates, lean protein, and a small amount of healthy fat.
30–60 minutes before exercise: If you’re short on time, go for a light snack that’s mostly carbohydrates with a little protein to sustain energy levels.
Best Pre-Workout Foods
Wholegrain toast with peanut butter and banana
Oats with berries, milk, and a scoop of protein powder
Chicken, rice, and vegetables (for earlier meals)
A fruit smoothie made with yoghurt or milk
A muesli bar and a piece of fruit if you’re on the go
💡 Exercise Physiology Tip: Avoid heavy or high-fat meals right before exercise they can slow digestion and make you feel uncomfortable or bloated during your session.
What to Eat After a Workout
After you exercise, your body needs nutrients to recover, repair, and rebuild muscle tissue. This is when post workout nutrition becomes key to progress and long-term performance.
When to Eat
Aim to eat within 30–90 minutes after finishing your workout. This helps restore glycogen (energy) levels and kickstart the muscle repair process.
Best Post-Workout Foods
A protein shake or smoothie with milk, banana, and berries
Eggs on wholegrain toast with avocado
Chicken or tuna wrap with salad
Greek yoghurt with honey and mixed fruit
Stir-fry with lean beef or tofu and rice
Nutrient Focus
Protein: Essential for muscle repair and recovery (aim for 30–40g)
Carbohydrates: Replenish energy stores used during training
Fluids and Electrolytes: Replace what you lose through sweat
💡 Exercise Physiology Tip: Don’t skip your post workout meal. Even a short walk or light weights session uses energy and breaks down muscle tissue, so refuelling helps prevent fatigue and supports progress.
Hydration: The Forgotten Essential
Staying hydrated is one of the simplest ways to support performance and recovery, yet it’s often overlooked. Dehydration can cause fatigue, dizziness, and slower recovery times.
Hydration Tips
Drink water regularly before, during, and after exercise.
For sessions over 60 minutes or in hot weather, include an electrolyte drink.
Monitor your urine colour, pale yellow usually means you’re well-hydrated.
💡 Bonus: Proper hydration supports joint health and circulation, which helps prevent muscle cramps and stiffness after training.
Should You Eat Differently for Different Workouts ?
YES, your nutritional needs can vary depending on the type and intensity of your workout.
Strength Training: Focus on higher protein intake and complex carbs for sustained energy.
Endurance Training (cycling, running, swimming): Prioritise carbohydrates for energy and rehydration.
Low-Intensity Exercise (yoga, Pilates, mobility work): A lighter meal or snack may be enough focus on hydration.
Your Exercise Physiologist can help create a nutrition strategy tailored to your training type, body composition goals, and lifestyle.
Common Nutrition Mistakes to Avoid
Skipping meals before or after workouts
Relying only on supplements instead of real food
Not drinking enough water throughout the day
Eating too much or too little before training
Ignoring recovery nutrition after exercise
Small changes like eating balanced meals, planning your snacks, and refuelling after workouts can make a big difference in energy, recovery, and consistency.
How Exercise Physiology Can Help
At JY Exercise Physiology, I help clients understand and recommend how to fuel their body for optimal movement, strength, and recovery. Whether you’re training for performance, managing a chronic condition, or rebuilding after injury, your nutrition and exercise plan should work together.
We can help you:
Develop a structured exercise and nutrition plan
Improve energy levels and physical performance
Support injury prevention and recovery
Build sustainable healthy habits
Fueling your body properly before and after exercise is one of the easiest ways to improve your results. You don’t need to overthink it, consistency, balance, and hydration go a long way. Focus on carbohydrates before workouts for energy, protein after workouts for recovery, and hydration throughout the day to stay at your best.
Book a session with JY Exercise Physiology and let us discuss more.
Located in Upper Mount Gravatt and speak with an Accredited Exercise Physiologist now to discuss how I can facilitate your needs.
Feel free to explore our other blogs to learn more and gain additional insights.
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