What To Eat Before And After Workout?

If you are planning on losing weight or you want to build your body to your desired shape, going to the gym or thinking about work out at home, first you have to search or make up your mind about it. Like many people don’t think about it and start doing the workout. Doing so some of them quit it. But if you can afford a trainer who can give you a proper diet plan then that is the perfect option. Let’s examine the recommendations by trainers about what to eat before and after workout:

Before workout:

Before the workout, your body needs enough energy to complete the exercise. If the body does not get enough energy you may not be able to complete the exercise, and your body may feel sluggish, and you will feel lazy for the rest of the day. Consuming protein and high carbohydrates before a workout can provide good energy for muscles. If weight loss is your goal, then don’t go with the restricted diet plan that will not end well for your muscles. Without carbohydrates your muscles may not perform well, try to include food with high carbohydrates like whole grain bread, rice, cereals, sweet potatoes, beans, and yogurt. These things will give the maximum supply of carbohydrates to the muscles.

Pre-workout meal:

  1. Try to eat bananas almost 3 or 4
  2. Whole grain bread
  3. Peanut butter
  4. Oats

Here is what you can do:

  • Put some peanut butter on the slice of whole grain bread.
  • Eat 1 or 2 bowls of oats and slice some bananas to it so that you can have a fruity flavor.

It is advised not to eat immediately before exercise, but that’s not it, you shouldn’t eat during the training because all the energy is going to the muscles. Eating close to your workout time can cause a problem or discomfort in exercise. For that, you have to find your best time for the meal. Try to eat something light while you are heading towards the gym like a handful of mixed dry fruits or the dry fruits of your desire.


After the workout, the body needs to replenish that energy which you used during your workout so try to eat food with high protein that will help you to build muscles and also repair them, and all the meal should be eaten within 45 minutes of the workout. And you need a combined power of carbs (sweet potatoes, rice, pasta, dark leafy vegetables, quinoa) and proteins (Egg, chicken, salmon, tuna, turkey, yogurt). You can try shakes bars as a replacement for food because many people cannot eat fully after exercise. Make sure to drink plenty of water as during the exercise a large amount of water is lost by sweat and during the conversion of carbohydrates to fuel, so after drink almost 1 to 2 liters of water after the workout.

Here what you can eat:

  • Yogurt with fruit
  • Chicken, turkey sandwich with the vegetables of your desire