Train & Fuel
March 21, 2025

What to Eat Before and After a Workout: The Complete Guide

By
Mike Krige

Pre-Workout Fuel

Your pre-workout meal should focus on carbs for energy and protein for muscle support.

2–3 Hours Before: A balanced meal like brown rice, chicken, and greens.

30–60 Minutes Before (if short on time): A banana with a tablespoon of peanut butter or a small protein smoothie.

Post-Workout Recovery

After your workout, your body is primed to absorb nutrients. Feed it well.

Within 30–60 Minutes: Combine fast-digesting carbs and protein. Think grilled salmon with sweet potato, or a protein shake with oats and berries.

Don’t Forget: Hydration and electrolytes. Coconut water or a pinch of salt in your water can do the trick.

Eating around your workouts doesn’t need to be a science experiment — just fuel smart and stay consistent.

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