A solid training plan only gets you so far. What you eat before and after your workout has a direct impact on your energy, your performance and how well your body recovers. In this guide, we have gathered practical tips, tricks and FAQs on the best foods to eat before and after training, so you can get more out of every session.
A well-balanced eating pattern around your workout helps supply your body with what it needs to perform at its best. The right combination of meals can support muscle growth, keep your energy levels steady and speed up recovery.
Why Pre & Post-Workout Nutrition Matters
What you eat before training prepares your body for the effort ahead. What you eat afterwards determines how well you recover. Getting both right is one of the simplest ways to get more out of the time you already spend training.
What to Eat Before Training
Got a quick session planned before or after work? We get it. Since there is often not much time before a workout, a quick, protein-rich snack is a practical and effective solution.
Our favourite pre-workout snacks:
- Perfection Bar Deluxe: This bar contains a generous 20 grams of protein and comes in delicious flavours like Cookie Dough & Caramel or Cookies & Cream.
- Protein Cookies: Compact and protein-rich, these cookies contain 13 grams of protein per serving and fit easily into any gym bag.
What to Eat After Training
Just finished an intense workout? Nice work. Now it is time to give your body and muscles the right fuel to recover. What you eat after training plays a key role in muscle recovery and restoring your energy stores. Here are a few important things to keep in mind.
The importance of protein
Protein is the building block for repairing and building muscle tissue. A protein-rich meal after training supports muscle recovery and contributes to muscle growth. One of the easiest ways to get enough protein into your body after a workout is a protein shake, and there is a suitable option for every goal. At Body&Fit, we have a wide range of protein shakes to suit every taste.
Here are a few of our favourite protein shakes:
- Whey Perfection: Our most popular protein shake, and for good reason. A high-quality protein blend with 50% isolate and 22 grams of protein per serving, available in more than 25 delicious flavours.
- Smart Protein: This protein shake delivers 18 grams of protein, with no added sugar* and just 90 kcal per shake.
- Vegan Protein: We have not forgotten our plant-based athletes. 20+ grams of protein per serving, available in 5 delicious, 100% plant-based flavours.
- Massive Gainer: This protein shake contains around 50 grams of protein and 1000 kcal per shake. It suits people looking to build muscle mass or simply increase their calorie intake.
Protein before or after training?
We now know protein matters, but should you eat protein before or after training? It is best to consume protein after your workout in particular. During training, your muscles are put under strain and small tears form in the muscle fibres. After training, your body enters recovery mode, and protein plays a key role in repairing and rebuilding that muscle tissue. That said, make sure your total protein intake across the day is sufficient. Want to know more about protein, amino acids and BCAAs? Read our blog: Amino Acids, BCAAs & Protein Explained.
Carbohydrates to restore energy stores
Carbohydrates should be consumed after training to replenish glycogen stores. This helps reduce muscle fatigue and speeds up recovery.
Essential nutrients for recovery
Alongside protein and carbohydrates, vitamins, minerals and antioxidants are also important for recovery after training. Fresh fruit, vegetables and healthy fats should be part of your post-workout meal.
A few of our favourite post-workout meals:
- Poke bowl: This trendy dish is perfect as a post-workout meal and is easy to make at home. Poke bowls are a fantastic, balanced meal because you can build them entirely to your own taste, with your favourite protein, carbohydrates, vegetables and toppings. Try different flavour combinations to find your perfect, nutrient-rich bowl.
- Greek yoghurt with nuts and fruit: Greek yoghurt is rich in protein, which supports muscle recovery. Add your favourite toppings; nuts and fruit like almonds and blueberries add extra carbohydrates, fats and antioxidants.
- Wraps: Wraps can be topped however you like. Add tofu or chicken for enough protein, and combine with your favourite vegetables and a tasty sauce.
Looking for more post-workout meal inspiration? Browse our recipes blog.
Hydration before and after training
Drink plenty of water to keep your body hydrated. Water is also important for metabolism, digestion and overall health. After an intense or long workout, isotonic sports drinks can also help replenish electrolytes.
Post-Workout Supplements
Alongside your regular diet, you can also support your recovery with supplements. Here are some of the most popular post-workout supplements on the market.
BCAAs
Many athletes use BCAA supplements like our Amino Perfection. BCAAs, or branched-chain amino acids, are essential amino acids. Want to know exactly what BCAAs can do? Check out our blog: Amino Acids, BCAAs & Protein Explained.
Creatine
Creatine is a popular supplement that can help your body produce energy quickly, allowing you to train even harder. Creatine can support the production of ATP, which is important for energy during your next workout. You can buy creatine in powder form, like our Creapure Creatine. Creatine is also available as tasty fruity chewable tablets, like our Creapure Tasty Tabs.
Magnesium
Magnesium is an important mineral that contributes to normal muscle function. Magnesium also contributes to the reduction of tiredness and fatigue, and supports normal protein synthesis. You can get magnesium from foods such as leafy greens, nuts and whole grains. Alternatively, magnesium supplements are also available, like our ZMA.
General Healthy Eating Tips
Your overall wellbeing does not only depend on what you eat before and after training, but on your overall eating pattern too. A healthy, balanced diet supports your physical performance and can also have a positive effect on your immune system and help you maintain a healthy weight. Here are a few general tips for healthy eating.
Variety of foods
Aim for a good balance between macronutrients (carbohydrates, protein and fats) and micronutrients (vitamins, minerals, and so on). Try to include a wide range of foods in your diet, such as fruit, vegetables, whole grains, lean meat, fish, legumes, nuts and seeds.
Healthy fats
Fats are an important part of a balanced diet, but it matters which ones you choose. Try to limit saturated and trans fats found in fried food, processed snacks and fast food. Focus instead on unsaturated fats found in foods like avocado, nuts, seeds and fatty fish such as salmon.
Want more tips? Read Healthy Eating Tips & Tricks.
FAQ: Eating Before and After Training
How long before training should you eat?
It is generally recommended to eat a light meal or snack 1 to 2 hours before training, to avoid putting stress on your stomach and to support optimal energy availability.
Are supplements necessary before or after training?
Supplements such as protein powder should never replace a balanced diet, but they can be a useful addition to support muscle recovery and growth. It is a good idea to consider your individual needs, and seek professional advice if you are unsure.
What role does metabolism play in pre and post-workout nutrition?
Your metabolism plays a key role in processing nutrients and providing energy. A healthy diet and regular physical activity can positively influence your metabolism.
What should I eat straight after a workout?
A meal or snack combining protein and carbohydrates works well after training, such as a protein shake with fruit, Greek yoghurt with nuts, or a wrap with a protein source and vegetables. This supports muscle recovery and helps replenish energy stores.
We now know that what we eat before and after training plays a crucial role in our performance and recovery. By choosing and combining the right foods, you can help maximise your results and support your body along the way. Focus on a balanced meal plan, staying well hydrated, and using supplements where it makes sense. Combine this with consistent training, and you will be well on your way to reaching your fitness goals.
Follow us on Instagram for more tips on fitness and nutrition, or explore our Nutrition Advice, Recipes and Workouts blogs for more inspiration.
