The quest to be fit, healthy, and in good shape could cause significant nutritional changes in your life. You start changing diet and reducing calorie intake to achieve more results. However, fueling your body for fitness is more than eating good food or changing your previous diet. It involves eating the right food in the right proportion and at the right time.

The concept of foods and diets in tandem with workouts and exercises can broadly be grouped under two classes: Pre and Post-workout Nutrition! 

Planning your Post-workout Nutrition

Whoever said the Pre always has to come first! Excuse us!

The post-workout window is the period when your body is ready to accept nutrients that could stimulate growth and repair. Preparing a meal after exercise would be dependent on the type of activity and your desired result. If the goal is to build muscle and your training is strength training, opt for protein 35g and carbs 40g. If your training is moderate intensity and the desired result is to keep in shape, you could wait as long as 45 minutes before eating and eat less protein.

Best Meals to consider after a Workout

  •         Brown rice
  •         Nut butter
  •         Lean protein, carbs, and smoothies
  •         Fruits and whey protein
  •         Scrambled eggs with avocado
  •         Potatoes with vegetables
  •         Water

Pre-workout Nutrition

For folks that exercise early, and at any period at all at that, working out on an empty stomach is an absolute no-no! The law of pre-workout nutrition advises that you try to maintain a balance of

essential macronutrients- majorly carbohydrates, and less of proteins and fats. 


Simple carbohydrates are sugars that speedily increase energy. White bread is an example. One piece of bread full of grain is an excellent source of carbs. To make a protein-packed snack, add some hard-boiled eggs or some fat turkey.

Fruits are the best derivations of simple carbohydrates. Banana is an essential choice as they contain potassium and also carbs. Dry Fruit Fix- a blend of apricots, pineapple, dried baits, and figs

apricot- is also excellent pre-workout food.

Complex carbohydrates are fiber or starch that supply a less active, longer-term source of complex carbohydrates. They are likely to be rich in nutrients like broccoli, lentils, brown rice, oats,

whole-grain pasta, sweet potatoes. 


Proteins are macromolecules that comprise of amino acids that contribute to the internal operations that our body system needs to survive. Some of the internal processes are the construction,

preservation, and repair of muscle fibers.

There are several different options of proteins on the market that you can get. Here are just a few examples but not limited to.

High-protein Foods

Oats are fiber-rich grains and contain Vitamin B1, manganese, and magnesium. Irish oats are the best for a pre-workout meal because it holds a lesser glycemic load compared to instant oats.

Fruit and Greek Yogurt are a combination of carbohydrates and protein respectively. The duo is accurately matched as a pre-workout diet because the fruit carbs energize you during exercise, while the yogurt prevents muscle damage.

Grilled Chicken or Turkey Breast, Broccoli, and Sweet Potato are a perfect fusion of two kinds of protein and carbohydrate. If you are looking to improve your muscle mass, then you must ensure to implement this combo in your pre-workout diet.

Other high-protein foods you should try out are:

  •         Lean Beef
  •         Eggs
  •         Fish like salmon and tuna
  •         Almond
  •         Nuts
  •         Brussels Sprout
  •         Beans
  •         Shrimp
  •         Lentils
  •         Pumpkin Seeds
  •         Quinoa
  •         Soy
  •         Ezekiel Bread


It is acceptable to combine fats with protein and carbohydrates for a balanced pre-workout diet. Also, unsaturated fat such as olive oil, avocado, nuts, and seeds are also are highly nutritious.

Planning Your Pre-workout Meal

When you have 2-3 hours before a workout session:

  •         Salads and sandwich
  •         Egg omelet, toasts, and smoothies
  •         Brown rice with steamed veggies

Less than two hours before a workout session

  •         Smoothie
  •         Oatmeal with milk

Less than one hour before a workout session

  •         Banana
  •         A plate of fruit.


Hydration is vital for your body before, during, and after workouts. The American College of Sports Medicine (ACSM) advises athletes to drink water at least four hours before workout commences. The intake of ounces of water recommended ranges from 16–20 ounces and 8–12 ounces depending on the body type. 

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