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What are some healthy and satisfying options to eat before a workout or to refuel afterwards?

Hey guys, as someone who has just recently started going to the gym, I'm always on the lookout for ideas on what to eat before and after my workout. I want to make sure that I have enough energy to push through my exercises, but also ensure that I replenish my body with the right nutrients for optimal recovery. What are some healthy and satisfying options to eat before a workout or to refuel afterwards? I'm open to different types of diets, so any suggestions would be appreciated! Thanks in advance!

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Hi everyone! As someone who is trying to lose weight and get in shape, I've been focusing on eating low-calorie, filling meals before and after my workouts. I've found that eating Greek yogurt with some fruit and a drizzle of honey before my workout gives me enough energy to get through my routine.

After the gym, I like to have a salad with mixed greens, roasted chicken or turkey, avocado, and some nuts or seeds for added texture. If I'm in a rush, I'll make a protein shake with some spinach, frozen berries, and almond milk. It's quick, easy and low in calories!

To keep my cravings in check, I try to eat every 3-4 hours and keep high-protein snacks like boiled eggs, cottage cheese, or jerky handy. Drinking plenty of water throughout the day also helps to keep me hydrated and feeling full.


Hey all! I've been a competitive athlete for years and I've found that what I eat before and after my workouts can make a huge difference in my performance and recovery time.

For pre-workout, I like to have a meal that's rich in complex carbohydrates like rice, quinoa or pasta. Usually, I'll have a bowl of quinoa with roasted veggies and grilled chicken or fish. I try to avoid heavy, fatty, or spicy meals as they can make me feel sluggish and uncomfortable during the workout.

Post-workout, I go for foods that are packed with protein for muscle recovery. One of my favourite meals is a grilled steak with sweet potato and a side of greens. I also enjoy having a berry smoothie with some collagen powder for extra protein.

In terms of snacks, I usually have a protein bar or almond butter with an apple in between meals to keep my energy levels up. And of course, hydration is key! I aim to drink at least 2-3 litres of water throughout the day to stay hydrated and boost my performance.


Hey, as someone who has been following a plant-based diet for a while, I've found that eating a light snack before my workout works best for me. I usually have a fruit smoothie with banana, kale, and almond milk. Sometimes I add a scoop of protein powder for extra fuel.

For post-workout, I like to refuel with plant-based protein sources like tofu, tempeh, or lentils. One of my go-to meals is a quinoa bowl with roasted veggies and tofu. I also like to have a smoothie with chia seeds, almond milk, and a scoop of plant-based protein powder.

What I've found personally effective is tracking my macros and making sure that I get enough protein, carbs, and fats to fuel my workouts and help my body recover.


Hey there! I've been hitting the gym for a while now and I've found that eating a small meal or snack before going to the gym really helps me power through my workouts. Usually, I'll have a banana with peanut butter or a handful of almonds with an apple. These snacks keep me energized and don't weigh me down during my workout.

After my workout, I go for a protein-rich snack or meal to help with muscle recovery. I love to make smoothies with some whey protein powder, frozen fruit, and almond milk. It tastes delicious and is so refreshing after a tough workout. Another option I like is grilled chicken with sweet potatoes and some greens, like spinach or broccoli.

Hope that helps!

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