Ignite Your Journey to a Healthier You!

Turn Up the Heat on Your Slimming and Fitness Goals.

Popular Searches:

Should I eat before or after a workout, or both? And what should I eat?

Hi everyone,

I am trying to get into a regular exercise routine and I am a bit confused about when to eat in relation to my workouts. Should I eat before or after a workout, or maybe both? Also, I'm not sure what to eat to fuel my workout and help with recovery.

Some context about me: I am a 25-year-old female and I usually exercise in the mornings before work. I typically do some cardio, like running or cycling, and some strength training. I don't have any specific fitness goals, other than to improve my overall health and fitness.

Any advice or tips would be greatly appreciated! Thank you.

All Replies


Hi there!

I have found that eating a small meal or snack about 30 minutes to an hour before my workout helps me feel energized and ready to go. Usually, I go for something that is easily digestible and provides carbohydrates for quick energy, such as a banana or a piece of toast with honey. I also make sure to drink plenty of water before and during my workout to stay hydrated.

After my workout, I usually have a meal that includes protein and carbohydrates to help with muscle recovery and replenish my energy stores. Some of my go-to meals are grilled chicken with brown rice and veggies, or a smoothie with protein powder, fruit, and almond milk.

Everyone is different, so it's important to find what works best for you and your body. Don't be afraid to experiment with different foods and meal timings to see what helps you feel your best during and after your workouts. Hope this helps!


Hi there,

I typically prefer working out on an empty stomach, especially if I'm doing any sort of high-intensity activities. I find that if I eat too close to my workout, I feel sluggish and my stomach can feel heavy which can be really uncomfortable. However, I do make sure to have a small snack on hand in case I start to feel lightheaded or weak during the workout.

After the workout, I make sure to eat a balanced meal filled with proteins, complex carbs, and healthy fats to help with muscle recovery and replenish my energy stores. I prefer having things like grilled salmon, quinoa, asparagus, and avocado as it is light and easy on the stomach.

Ultimately, it's all about figuring out what your body needs before and after the workout, and customizing your meals according to your preferences and what works best for you personally. Don't be afraid to experiment and see what feels good to your body.


Hi everyone,

I usually work out in the mornings before breakfast, so I don't eat before my workout. Instead, I usually start my day with a cup of coffee to get my metabolism going and give me a little boost of energy for my workout.

After my workout, I make sure to refuel with a balanced meal that includes complex carbohydrates, protein, and healthy fats. My go-to meal is usually a smoothie bowl made with protein powder, frozen fruits, almond butter, and almond milk. This helps me to rehydrate and grab the nutrients I need to recover well for the rest of the day.

In conclusion, it's always important to listen to your body and figure out what works best for you. Your diet can have a significant impact on your workout performance and recovery, so finding the right balance and meal timing is key to optimizing your workouts. Don't be afraid to experiment and adjust your diet until you find what works best for you.



As per my personal experience, it's advisable to eat a full meal at least one to two hours before your workout to give your body enough time to digest the food properly. The meal should contain complex carbohydrates, proteins, and healthy fats to provide energy to the body as well as ensure proper muscle recovery during the exercise.

On the other hand, it's also important to consume something post-workout within 30 minutes to an hour after you're done. It could be a protein shake or a small snack to help repair and rebuild muscles. You may want to consider having a drink with protein and carbohydrates in it, or a little yogurt with fruit might work just fine. I generally prefer to have a light meal that includes boiled chicken breast, sweet potatoes, and a lot of veggies as it helps me recover faster.

In summary, meal prep can help ensure you are getting the right nutrients before and after a workout, taking in the right foods in the right amounts at the right time is the way to go, and it varies from person to person. Keep experimenting with different meals and timing for your best results!


Hello everyone,

I have found that eating a light but nutritious meal consisting of carbohydrates and protein about 30 minutes to an hour before my workout helps me to perform better and avoid running out of energy mid-workout. A cup of Greek yogurt or an apple is perfect for me. Sometimes I even go for a smoothie made with a banana, dates, and almond milk as it provides the body with the required energy needed for workout.

Post-workout, I prefer to hydrate with water and electrolytes for 10-15 minutes before focusing on a proper meal. My favorite post-workout meal is roasted chicken breast, brown rice, and steamed vegetables as it helps with muscle recovery, replenishment of fluid, and nutrients in my body. Sometimes I also like to take a protein supplement like whey powder to help with muscle recovery.

It's essential to listen to your body in order to figure out what works best for you. Your diet could affect your performance, so it's important to experiment with different foods and eating timings and pay attention to your body's needs before and after your workout.

New to Slimming Mantra Community?

Join the community