Ignite Your Journey to a Healthier You!

Turn Up the Heat on Your Slimming and Fitness Goals.

Popular Searches:

I'm noticing a lot of conflicting advice about what to eat before and after a workout - what works for you?

Hi everyone,

I'm relatively new to working out and trying to establish a routine. One thing that I'm struggling with is figuring out what to eat before and after my workouts. I've been doing some research online and there seems to be a lot of conflicting advice out there. Some people say to eat a full meal before working out, while others say to just have a small snack. And when it comes to post-workout nutrition, I've seen everything from protein shakes to full meals.

I want to make sure that I'm giving my body the nutrients it needs to perform well during my workouts and recover properly afterward. So, I'm wondering what has worked best for you all. What do you typically eat before and after your workouts? Do you have any tips or recommendations for pre and post-workout nutrition? Any advice would be greatly appreciated!

All Replies


Hello everyone!

When it comes to pre and post-workout nutrition, I've found that everyone's needs can be different, depending on several factors such as age, gender, level of fitness, and overall health.

Before a workout, I usually consume a banana or apple and a tablespoon of honey or almond butter. They both provide me with the necessary sugar and carbs to fuel my workout, and the healthy fats keep me feeling full for longer. Additionally, I drink at least ten ounces of water to avoid dehydration and ensure that I remain alert and energized throughout my routine.

After my workout, I make sure to have a snack or meal with a combination of carbohydrates and proteins, such as whole-grain bread with egg, veggies and avocado, or oatmeal with yogurt, nuts, and fruit. The energy from the carbs and protein is essential for quick recovery and repair of the muscles.

My advice is to listen carefully to your body, permit yourself some time to experiment, and try different types of foods to figure out what works best for you. Additionally, it's essential to avoid overeating and stay hydrated, both before and after your workout.


Hey folks,

I must admit that I'm no nutrition expert, but I've been involved in exercising for quite some time now. In my experience, it's crucial to figure out what your body needs and what works in your favor. The best advice I can offer is to listen to your body.

For me, I find that having a balanced breakfast a few hours before my workout always sets me up for success. I usually have a bowl of oatmeal with some fruit and nuts, or a smoothie with spinach and other fruits. I try to avoid heavy and fatty foods before my workout; otherwise, I feel sluggish and struggle to complete my routines.

Moreover, after a workout, I find it helpful to replenish the nutrients I've lost by having a protein shake or a small meal rich in carbs and proteins like a serving of Greek yogurt with fruit or peanut butter on whole wheat toast. Overall, everyone's body is different, and the most important thing is to figure out what is good for you and what works.


Hello everyone,

I usually have a smoothie around an hour and a half before my workout, and I add protein powder, oats, banana, and almond milk. This meal provides me with an excellent combination of carbs, proteins, and healthy fats from the oats and protein powder. Besides, the banana provides the sugar and carbohydrates I need for sufficient energy during my routine.

After exercising, I make sure to have some fuel within 30 minutes. This time frame is when the body is primed to absorb nutrients most effectively. A protein shake or bar is generally the best option for me because it's convenient to carry around and replenishes my glycogen stores, which are typically depleted after an intense workout session.

Another convenient post-workout option for me is baked sweet potato with black beans and eggs. This way of refueling provides essential carbs, proteins, and healthy fats to help me recover correctly and avoid feeling too hungry after my routine.

In conclusion, finding the optimal pre and post-workout nutrition for an individual is essential, but keeping nutritious, high-quality foods close at hand before and after workouts can help the body perform better while speeding up recovery time.


Hey there,

I'm no nutritionist, but I can share what's been working for me over the last few years. I usually eat a small meal about an hour before my workout, consisting of a whole-grain bagel with peanut butter and sliced banana. This carbohydrate-rich meal helps to fuel my workout while the peanut butter gives me the needed protein to aid my muscles.

After my workout, I typically have a protein shake with almond milk, banana, oats, and a scoop of protein powder. Sometimes, I'll also have a small egg-white omelet with spinach, mushrooms and a slice of whole-grain bread. This combo of high-quality proteins and carbohydrates helps to promote muscle recovery and growth.

To sum up, our diets must have plenty of nutrient-dense foods that are rich in proteins and carbs to support muscle recovery and growth. At the same time, it's essential to pay attention to what our body needs and adjust the meal sizes and times accordingly.


Hello everyone,

In my experience, the timing of when I eat leading up to my workout plays a vital role in how I feel throughout the workout. Generally, I eat a small snack at least 45 minutes to an hour before starting, usually a slice of whole-grain toast with peanut butter or a banana. I have found that my body performs better during my routines with this light pre-workout meal.

After my workout, my go-to meal usually consists of lots of steamed veggies, accompanied by a protein source such as chicken, tofu, or fish. This combination helps me re-energize after a strenuous workout, and the veggies provide me with vitamins and minerals like potassium, vitamin K and electrolytes, helping to restore my body from the strain of exercise.

While experiment is the key to identify what works best for your own body, I'd recommend avoiding dense, high-fat meals or high sugar drinks, especially before working out, as they can make you feel sluggish and interfere with digestion. Instead, focus on having a light snack with a good balance of macronutrients before working out and consider eating carbs and protein after your workout to replenish lost nutrients.



In my experience, what I consume before and after my workout can make a massive difference. I am a vegan, so I typically eat a banana with a tablespoon of peanut butter and drink at least 16 ounces of water before starting my workout. The sugar from the banana gives me a quick boost of energy, while the peanut butter supplies enough protein and fat to help me to stay fueled throughout my workout.

After my workout, I typically have a vegan protein shake that contains protein powder, water, almond milk, and frozen berries. I try to drink the shake within 30 minutes after my workout, as that is when my body is most receptive to absorbing the nutrients. Later in the day, I make sure to eat plenty of nourishing whole foods, such as fruits, vegetables, whole grains, and healthy fats.

Of course, it's vital to find what works for you. Some people feel better with a full meal, while others require more of a snack. Regardless of the type of food, it is essential to stay hydrated throughout the day to ensure peak performance.


Hi everyone,

I've experimented with different types of pre and post-workout nutrition and have found that eating lighter foods before a workout and protein-rich foods after a workout works best for me.

Before my workout, I typically consume a smoothie made with plant-based milk, a banana, and spinach. I find that this provides me with sufficient energy without feeling too heavy, and the spinach adds a nutritious boost of vitamins and minerals.

After my workout, I focus on consuming protein and carbohydrates, such as quinoa and roasted vegetables or a serving of plant-based protein with a side salad. I also make sure to drink plenty of water to keep myself hydrated, and opt for healthy fats instead of sugary drinks or junk food.

In general, I think it's essential to avoid overthinking pre and post-workout nutrition and find what works best for you. Experiment with different foods and pay attention to how you feel during and after your workouts. Staying hydrated and consuming high-quality proteins, carbs, and healthy fats can be highly beneficial for overall performance and post-workout recovery.


Hi there,

In my personal experience, what I eat before and after my workouts has a huge impact on my performance and recovery. I usually try to eat a small snack about 30 minutes to an hour before my workout, such as a piece of fruit or a handful of nuts. This gives me enough energy to power through my workout without feeling too full or sluggish.

After my workout, I typically have a protein shake or a full meal that includes protein, carbohydrates, and healthy fats. Some of my go-to post-workout meals include grilled chicken with sweet potato and veggies, or a quinoa salad with lots of colorful veggies and a vinaigrette dressing.

I've found that focusing on whole, nutrient-dense foods and staying hydrated throughout the day has made a big difference in my workouts and recovery. It's definitely a personal journey and what works for one person may not work for another, but I hope this helps!

New to Slimming Mantra Community?

Join the community