What To Eat Before And After A Workout?

Going to the gym can be really fun! Gyms in every street have been a godsend for most of us, and they have honestly become part of Indian urban culture. From the classic push, pull, and leg split to the weird chest and back split, we have our workout plans and stick to them like it’s our holy script.

But our meals can confuse and even hinder our progress. What should I eat? When should I eat? How much protein should I have? Can I eat before my workout? These are some of the most asked questions among gym-goers, and we’re here to answer them!

Building muscle or losing weight doesn’t have to be complicated, so we’re here to give you all the information you need to hit your dream body just in time for summer! We’re not gatekeeping anything.

They say abs are made in the kitchen, and nothing can be more accurate. Proper nutrition before and after your workout is paramount for energy, performance, muscle recovery, and just general health. Here’s why both meals matter :

Benefits of a Pre-Workout Meal

• Provides Energy : Fuels your body with the necessary carbohydrates and nutrients to sustain physical activity.

• Enhances Performance : Helps improve strength, endurance, and focus during exercise.

• Prevents Muscle Breakdown : Ensures your body has enough protein to minimise muscle loss.

• Prevents Fatigue : Keeps your energy levels steady, avoiding mid-workout crashes.

Benefits of a Post-Workout Meal

• Helps With Muscle Recovery : Replenishes lost nutrients and repairs muscle fibres.

• Restores Glycogen Levels : Refuels energy stores depleted during the workout.

• Reduces Muscle Soreness : Provides essential nutrients to accelerate recovery.

• Supports Overall Health : Helps maintain a strong immune system and overall fitness.

By strategically planning your pre and post-workout meals, you can maximise the benefits of exercise and achieve your fitness goals efficiently.

A pre-workout meal is basically the food or snack you eat before exercising. Its main goal is to provide you with sustained energy, improve your endurance, and improve your muscle performance. Eating the right foods before a workout will be that extra fuel that your body needs to perform at its best without feeling tired as you hit your PR.

Best Foods to Eat Before a Workout

A good pre-workout meal should contain carbohydrates, proteins, and healthy fats while not being so heavy so it slows you down. Here’s why each macronutrient matters:

• Carbohydrates : The body’s primary energy source. They provide quick and sustained energy for your workout.

• Protein : Helps prevent muscle breakdown and supports muscle growth.

• Healthy Fats : Provide long-lasting energy for longer workouts.

Best Pre-Workout Foods

• Bananas : A great source of quick-digesting carbs and potassium.

• Oats with Berries : Provides complex carbs for sustained energy.

• Dahi Mixed with Honey : A mix of protein and fast-digesting carbs.

• Brown Bread Toast with Peanut Butter : A balanced combination of carbs, protein, and healthy fats.

• Chicken and Rice : Ideal for those who work out later in the day.

Timing matters, too, because eating too close to your workout can make you feel slow and uncomfortable, while eating too early can make your tummy rumble during the workout.

• Large Meal : 2-3 hours before exercising.

• Small Snack : 30-60 minutes before exercising.

If you’re in a hurry, a quick snack like a banana or a whey protein bar 30 minutes before your workout can be enough to push you through, but it’s generally better to plan beforehand so you’re left foodless before your workouts.

After a workout, your body needs nutrients to recover, rebuild muscles, and restore glycogen levels. This is where the post-workout meal comes in.

Best Foods to Eat After a Workout

A post-workout meal should focus mainly on protein with some carbohydrates. Don’t forget about hydration, so drink some water too!

• Protein : Repairs and rebuilds muscles after exercise.

• Carbohydrates : Restores glycogen (energy stores) depleted during the workout.

• Hydration : Replenishes water content lost through sweat and bathroom breaks.

Best Post-Workout Foods

• Protein Shake with Banana and Peanut Butter : A quick and effective recovery option.

• Grilled chicken with rice or chapati : A high–protein meal with complex carbs.

• Scrambled Eggs with Whole Wheat Toast : Simple yet effective recovery food.

• Salmon with Sweet Potatoes : This dish is not very Indian, but it’s loaded with protein, omega-3s, and healthy carbs.

• Paneer and Nuts : It’s packed with casein protein for slow digestion and overnight recovery.

Post-Workout Meal Timing

According to a popular science-based YouTuber, there is no ‘best time’ for protein synthesis, but some studies have said that eating within 30-60 minutes after a workout can maximise muscle recovery.

If you can’t have a full meal immediately, go for a protein shake or a small snack and follow up with a balanced meal later. But for the love of God, don’t stop for a quick vada pav or shawarma on your walk back from the gym.

The Role of Superfoods in Pre and Post-Workout Meals

Superfoods are nutrient-dense foods that provide extra vitamins, minerals, and antioxidants to enhance overall health and fitness. Check this blog for the rundown, but here’s the TLDR.

Best Superfoods for Workouts

• Chia Seeds : High in omega-threes, fibre, and energy-boosting properties.

• Spirulina : A powerhouse of protein and antioxidants.

• Turmeric : Contains curcumin, which helps reduce post-workout inflammation.

• Almonds & Walnuts : Great sources of healthy fats and protein.

• Beetroot : Improves blood flow and stamina.

• Green Tea : Enhances metabolism and fat burning.

Adding these superfoods to your diet can really improve your workout performance and recovery. Plus, they’re easy to eat and can be a quick snack when you’re in the office!

Hydration is just as important as food when it comes to exercise. Water regulates body temperature, lubricates joints, and prevents fatigue. Drink at least 500ml (16-20 oz) of water 30-60 minutes before exercise, and take some sips during and after your workout.

For intense workouts, electrolyte-rich drinks like coconut water or homemade lemon water with salt can help replenish lost minerals.

Remember not to gulp down water before or during your workout, as you’ll feel really heavy as you’re moving weights and you’ll also be more prone to bathroom breaks which effectively cuts down on your rhythm.

Now you know why food AND water are so important before and after your meals. Your pre and post-workout nutrition can make or break your fitness progress. Whether you’re a beginner or an athlete, just following these simple food guidelines will help you stay energised and maximise your workouts so you can hit your PR every single month!

So, the next time you hit the gym, make sure your nutrition is as strong as your workout!

FAQs

What is a good pre-workout meal?

The ideal pre-workout meal contains carbohydrates, proteins and fats in equal proportions. Since you need fuel for the gym, there should be more carbohydrates in this meal as compared to proteins or fats.

What is a good post-workout meal?

After exercising, your body requires proteins because your muscles need proteins to grow. A good post-workout meal includes protein, carbohydrates and fats, with a concentration on proteins for building muscle.

I was invited out for lunch and ate a lot of food. Should I work out on that day?

If you ingested a lot of food without paying heed to the different food groups, it would be better to skip your workout for that day. Take a rest day so you can digest that heavy meal.

What is better during workouts? Water or electrolytes?

While consuming water is the best option for you to stay hydrated, electrolytes are not a bad option as well. You could explore electrolytes and what benefits they can give your body. Electrolytes contain a host of essential nutrients. They would be great to fuel your body while you work out.

What is your PR? Does the PR change every month?

In terms of fitness, PR refers to Personal Records. A PR can be measured in various ways, including -

Max weight lifted (e.g., a personal record for deadlift, squat, or bench press)

Number of repetitions (e.g., the most push-ups, pull-ups, or squats you've done in one set)

Distance or time (e.g., running a certain distance in the fastest time or biking a certain distance)

Other performance metrics (e.g., the longest plank, highest jump, or most steps on a stair climber)

Achieving a new PR can be a major milestone for fitness enthusiasts, as it represents improvement and progress in your training. Many athletes, bodybuilders, and general fitness lovers aim to break their PRs regularly as part of their training goals. Your PR can change every quarter or every six months, when you have a new fitness goal in mind.