Pre-Workout And Post-Workout Food

What to eat before and after a workout. How often do you think about exactly what you’re going to eat before you exercise? How about what you’re going to eat when you’re done exercising? And no, I’m not talking about that big bowl of ice cream that you’re trying to earn while you’re slaving away on the treadmill. I’m talking about really planning your pre and post-workout fueling so that you get maximum results from your fitness efforts.

Pre – Workout (Energy Phase) – While it is true that exercising on an empty stomach will allow you to burn fat stores during your workout, it does not actually translate to a reduction in body fat. When you are burning fat during exercise, inevitably, you are working out at a lower intensity and burning fewer calories per minute. Eating a pre-workout meal or snack will give you energy, stamina, and help blast through your fat stores and build muscle. Here are some pre-workout options:

  • Option 1 : Eat a nutritionally balanced meal 1-2 hours before training. If you want to burn 600 calories, aim for 300-calorie meal. Few options are salad with greens, lettuce wraps, banana, chia seed, custard, smoothie, vegetable omelette.
  • Option 2 : Eat a snack 60-90 minutes before training. Aim for 100-200 calories and a combination of lean protein and slow acting carbs. Few options are fruit and yogurt, protein shake, peanut butter and apple, fruits and cottage cheese, banana and almonds.

Post – Workout (Anabolic Phase) – It is important to refuel and recover with meals that combine the right balance of protein and carbohydrates post workout. For best results, eat within 30-60 minutes after exercise when your muscle are most receptive. This will ensure your body has the fuel it needs to recover, adapt, and improve. Here are some post-workout options:

  • Option 1 : Snack immediately following a workout. Few options are protein shake, kefir, dried fruit and nuts and banana.
  • Option 2 : Meal immediately following a workout. few options are quinoa, black bean and rice soup, tofu stir fry and brown rice, sweet potato and chicken.

As you can see, when it comes to getting fit, nutrition is just as big a part of the equation as exercise. That doesn’t mean you need to arrive at the gym with a grocery shopping bag full of fruit, or a 24-pack of energy drinks, but it does mean that you should plan ahead to give your body the fuel it needs for fitness. 

9 Comments Add yours

  1. David K says:

    I have to follow your blog more closely, I’ve really been on the lazy train in the past year 😦

    As a runner, when I was doing my weekly long runs, I found when I hit a certain distance, I would get home and want to take a nap, lol. I didn’t really fuel in the morning because I didn’t want to carry all that food in my belly for a 9+ mile run. As my runs got longer, I continued to crash at the end of the run.

    What I found that was easiest on my stomach was eating steel cut oats with my coffee when I first woke up, waiting about an hour and as I started running, I would eat half a banana. Along the way I would fuel every 20 minutes or so with something like a 100 calorie “Gel”.. but I also tried a quarter of a peanut butter sandwich 🙂

    This actually helped tremendously and I no longer felt like taking a nap after my runs!

    Post run: I would usually have the other half of the banana. I would also make a bunch of egg whites with either some random veggies or turkey sausage.

    When I ran in the evening, the first thing I would have post run was a protein drink (Chocolate Gatorade was my favorite). That fueled me until I got home and could make dinner.

    While this applies to a runner: After you run, your muscles are, for all intents and purposes, torn, stretched…etc. Your body was grabbing energy from various sources and you need to replenish that energy to aid your body in recovery! So don’t skimp on the fuel!


    Liked by 1 person

    1. PB says:

      This is very useful. Thank you for sharing your thoughts. We have to find what works for our body as we all are different.


  2. Dragthepen says:

    Great information. I am the process of going keto for 30 days.

    Liked by 1 person

    1. PB says:

      Well if you have decided, then just go for it. I wish you all the best and May you achieve the desired results with a healthy mind and body. The first few weeks is where your body will require some time to adapt. Minimizing your carb intake as much as possible will help you achieve Ketosis. After the first few weeks, and you become more familiarized with the diet, you can be more lenient on what you eat.

      Liked by 1 person

      1. Dragthepen says:

        Thank you. This is amazing advice.🍇

        Liked by 1 person

  3. icarepo says:

    Wow you are amazing

    Liked by 1 person

  4. jjshadows says:

    Hey, loved your post. But can you tell how a skinny guy should exercise and what should he eat pre-workout and post workout??

    Liked by 1 person

    1. Garima says:

      Interesting question. Firstly you have to go and visit your GP or family practitioner to understand whether you are skinny because of a normally high BMR or is it due to some vitamin and mineral deficiency. Then if all is well, focus on your diet, more protein and workout should help. Take help of a certified nutritionist if you can. Take Care. Hope this helps.


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