Fitness Fuel: Pre- and Post-Workout Meals

What you eat before and after a workout can dramatically affect your performance, recovery, and muscle growth. Think of food as fuel — the right balance of carbs, protein, and fats will help you get the most out of your workouts.

Pre-Workout Nutrition

Eat 1–2 hours before exercise for energy and endurance. Focus on carbs and some protein:

• Banana with peanut butter.
• Oats with berries.
• Whole-grain toast with boiled egg.
• Greek yogurt with honey.

Post-Workout Nutrition

Within 30–60 minutes after your workout, your body needs protein for muscle repair and carbs to restore glycogen.

• Grilled chicken with brown rice and veggies.
• Protein shake with banana.
• Tuna sandwich on whole grain bread.
• Cottage cheese with fruit.

Hydration & Electrolytes

Don’t forget water! For long or sweaty workouts, consider electrolyte-rich drinks like coconut water.

Pro Tip: A good rule of thumb — carbs for energy, protein for recovery, and water for hydration.