Pre- & Post-Workout Nutrition: Fuel Your Fitness

Eat to Perform & Recover

Strategic nutrition around training amplifies energy, reduces muscle breakdown, and accelerates repair. Timing and composition matter.

Pre-Workout (1–3 Hours Before)

Focus: Carbs + Moderate Protein + Low Fat/Fiber

• Carbs: Oatmeal, banana, toast, rice cakes—top off glycogen stores.
• Protein: Greek yogurt, eggs, whey—primes muscle protein synthesis.
• Healthy Fats (small amount): Nut butter, avocado—sustained energy for longer sessions.
• Hydrate: 16–20 oz water.

Avoid: High-fiber, fried, spicy, sugary, or alcoholic foods—GI distress risk.

Post-Workout (Within 60 Minutes)

Focus: Protein + Carbs + Fluids

• Protein (20–40g): Whey, chicken, fish, tofu, cottage cheese—repairs muscle.
• Carbs (0.5–0.7g/lb body weight): Rice, potato, fruit, oats—replenishes glycogen.
• Fats (moderate): Nuts, olive oil—supports hormone function.
• Fluids: Water or electrolyte drink—replace sweat losses.

Avoid: Same as pre-workout; alcohol impairs recovery.

Quick Meal Ideas

Timing	Meal Ideas
Pre	Banana + whey shake; Greek yogurt + berries + honey; toast + egg
Post	Chicken + rice + veggies; protein shake + fruit; tuna + sweet potato

Individual needs vary. Experiment, track how you feel, and adjust. Consistency > perfection.