Pre and Post Workout Nutrition: What Should I Eat Before and After a Workout?
If you’ve ever wondered what should I eat before and after a workout, you’re not alone. This is one of the most common questions I get as a personal trainer and nutrition coach – and the answer can make a real difference to your energy, performance, and recovery.
Whether your goal is weight loss, strength, endurance or just feeling better in your body, getting your pre- and post-workout nutrition right can help you get more from every session. In this guide, I’ll walk you through simple, real-world advice – no supplements or superfoods required!
Why Pre- and Post-Workout Nutrition Matters
When you eat the right foods at the right times, your body can:
- Perform better during your workouts
- Recover more quickly and effectively
- Reduce muscle soreness and fatigue
- Maintain energy and focus
- Support fat loss or muscle gain goals more efficiently
It’s not about perfection – it’s about fuelling your body in a way that supports your effort. Let’s break it down.
What Should I Eat Before a Workout?
💡 Goal: Fuel Your Body Without Feeling Heavy
Eating before a workout gives your body the energy it needs to perform well. But the key is choosing foods that digest easily and give you lasting fuel – not a sugar crash.
Here’s what you want:
- A source of carbohydrates (for energy)
- A little protein (for muscle support)
- Minimal fats or heavy fibre (as they slow digestion)
Examples (30–90 mins before training):
- A banana with a spoon of peanut butter
- Low-fat Greek yoghurt with berries
- Oats with almond milk and honey
- A slice of wholegrain toast with egg
- Protein smoothie with banana and oats
Training early? If you’re not hungry first thing, a small snack like a banana or protein shake is plenty. Listen to your body.
What Should I Eat After a Workout?
💡 Goal: Rebuild, Rehydrate, Recover
After your workout, your body is ready to repair muscle tissue and replenish energy stores. This is where post-workout nutrition becomes crucial – especially if your goal is fat loss or muscle gain.
You’ll want:
- A solid source of protein (for muscle repair)
- A source of carbohydrates (to refuel your energy stores)
- A bit of healthy fat and fibre if it’s a full meal
Examples (within 1–2 hours after training):
- Chicken stir fry with rice and veg
- Protein shake with a banana
- Tuna or egg sandwich on wholegrain bread
- Salmon, sweet potato and greens
- Protein oats with fruit and seeds
No need to eat immediately, but try to eat within 1–2 hours after your workout, especially if you’re training regularly.
Should I Eat Differently for Weight Loss or Muscle Gain?
Great question – and the answer is slightly, but the foundations stay the same. Here’s a quick breakdown:
🔥 For Fat Loss:
- Don’t skip meals – this can backfire and increase cravings
- Stick to light, balanced pre-workout meals
- Keep post-workout meals satisfying but portion-controlled
- Prioritise protein and fibre to stay fuller for longer
💪 For Muscle Gain:
- Consider eating slightly more carbs and protein before and after
- A post-workout shake or protein-rich meal is especially important
- Don’t fear food – your body needs fuel to grow and recover
If you’re not sure how to tailor it to your goals, I can help you build a plan that works.
Common Questions About Workout Nutrition
❓ Can I train fasted?
Yes – some people feel fine training without eating, especially for early morning workouts. If that’s you, just make sure to refuel properly after. But if you feel sluggish or light-headed, try a small pre-workout snack.
❓ Do I need protein shakes?
Not necessarily. Whole foods are always great, but shakes are a convenient option – especially if you struggle to eat enough protein or need something quick after training.
❓ Should I eat the same every day?
Not always. You might eat more on heavier training days and a bit lighter on rest days. The goal is balance – and consistency over time.
Client Testimonial
“I used to overthink my meals so much, but Libby made it simple. Now I feel stronger, my energy is better, and I actually enjoy eating around my workouts.”
– Jade, Nutrition Client
Want Help Building a Simple, Effective Nutrition Plan?
If you’re tired of guessing what to eat and when, I’d love to help you build a routine that fuels your workouts and fits your lifestyle.
📞 Get in touch here
📅 Or book your one-to-one nutrition consultation today: Book Now
Let’s take the stress out of eating and turn it into something that helps you feel confident, energised and in control.
