Exercise trains our body, which puts a lot of pressure on it. That’s why we need to build the habit of eating before and after workouts. Without the right foods, recovery becomes difficult, and we feel tired. So, good nutrition is necessary both before and after workouts.
Pre-Workout Nutrition
About 30–60 minutes before working out, you should eat something light that provides energy and increases endurance. This helps reduce muscle breakdown. If you’re eating a heavy meal, do it at least 2 hours before the workout.
You can eat many things before a workout, but the best options are complex foods that provide lasting energy, such as:
- Oats
- Nuts
- Bread
- Sweet potatoes
You should also include protein, which helps prevent muscle breakdown. For example:
- Eggs
- Milk
- Yogurt
- Protein shakes
Drink water to avoid dehydration—at least one glass 15 minutes before exercise.
Example pre-workout meals:
- Oats + Banana + 1 spoon of peanut butter
- Banana + 1 boiled egg
- Bread + Peanut butter + Black coffee
Related: [Pre-Workout vs Post-Workout Nutrition – Which Matters More?]
Related: [Best Natural Foods for Muscle Growth]
Post-Workout Nutrition
It’s best to eat within 30–60 minutes after your workout. This helps muscle recovery, restores glycogen, and reduces fatigue.
- Protein helps your muscles recover: protein shake, egg, fish, chicken
- Carbohydrates refill energy: bottle gourd, rice, oats, fruits
- Hydration is important: coconut water, regular water, salted water (electrolytes)
Some Important Tips
- If you exercise in the morning on an empty stomach, at least have 1 banana or a small snack beforehand.
- Avoid too much fat or spicy food before working out.
- Drink plenty of water before and after workouts.
- Time your meals properly.
- You may take caffeine before your workout as it boosts energy.