What to Eat Before & After a Workout — Fuel Performance & Recovery

You don’t need a complicated meal plan — you just need the right fuel at the right time. Food before a workout powers you. Food after a workout rebuilds you.

Think of carbs as energy and protein as repair. Balance both and your performance skyrockets.

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Before Workout — Energy First 🔥

Pre-workout food should digest easily and boost performance without feeling heavy.

Best 30–90 minutes before:

• Banana + peanut butter
• Greek yogurt + berries
• Oatmeal + honey + nuts
• Rice cake + almond butter
• Smoothie with banana + protein scoop

Avoid heavy fats right before training — they slow digestion.

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After Workout — Repair & Rebuild 🧩

Post-workout nutrition = recovery definition formula
Protein + Carbs = Muscle repair + Glycogen refill

Best within 60 minutes:

• Chicken breast + rice + veggies
• Protein shake + fruit
• Eggs + toast + avocado
• Tuna wrap + salad
• Greek yogurt + granola

Protein builds — carbs restore — hydration matters.

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Quick On-the-Go Options

• Protein bar
• Banana + whey shake
• Pouched tuna + rice snack
• Cottage cheese + berries cup

Busy schedule ≠ skip fueling.

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Hydration Rules (Most Overlook This)

• Drink before thirst
• Electrolytes help long sessions
• Clear urine = optimal hydration

Water isn’t extra — it's equipment.

Eat smart → Train harder → Recover faster.
Fuel is part of fitness — not an afterthought.