Your pre & post workout nutrition sorted
You drag yourself to the gym, start warming up, and realize you have no energy.
Your body feels sluggish. Your lifts feel weak. And by the end of the session, you’re frustrated because you know you didn’t perform your best.
The problem? Your pre-workout nutrition is failing you.
What you eat before and after training has a massive impact on your results—because if you’re not fueling properly, you’re not training at your full potential.
What to Eat Before Training (So You Actually Have Energy)
The perfect pre-workout meal should be:
✔️ High in carbs (to fuel your session)
✔️ Moderate in protein (to support muscle retention)
✔️ Low in fat & fiber (so you don’t feel heavy or sluggish)
Some easy pre-workout meals:
Rice cakes with honey and protein powder
Oats with banana and a scoop of whey
Greek yogurt with berries and a bit of granola
Toast with jam & a protein shake
If you’re training early in the morning and don’t have time for a full meal? A banana, honey, or quick carbs + protein will do the job.
What to Eat After Training (So You Actually Recover & Build Muscle)
Post-workout meals should be high in protein and carbs to replenish muscle glycogen and kickstart recovery.
Best post-workout options:
Chicken, rice & veggies
A protein smoothie with banana & oats
Eggs & toast
Lean beef & sweet potato
Your muscles are primed for recovery within 60-90 minutes post-workout—so don’t skip this meal if you want to maximize results.
Fuel Right, Train Harder, Recover Faster
If you want better energy, stronger lifts, and faster progress, your nutrition needs to support your training.
Start fueling your body properly, and you’ll feel the difference in every session.