What to Eat Before and After a Workout
The food you eat before and after exercise can significantly impact your performance, recovery, and results. Understanding the right nutrition timing and choices can help you maximize your workouts and achieve your fitness goals faster.
Pre-Workout Nutrition
Eating 2-3 hours before exercise gives your body time to digest and convert food into usable energy. Focus on complex carbohydrates like oatmeal, brown rice, or whole grain bread paired with lean protein. This combination provides sustained energy without causing digestive discomfort.
If you're training early or need a quick snack 30-60 minutes before your workout, opt for easily digestible options like a banana with almond butter, Greek yogurt with berries, or a small smoothie. These provide quick energy without weighing you down.
Post-Workout Recovery
The 30-60 minute window after exercise is crucial for recovery. Your muscles are primed to absorb nutrients, making this the ideal time to refuel. Aim for a 3:1 ratio of carbohydrates to protein to replenish glycogen stores and support muscle repair.
Excellent post-workout options include grilled chicken with sweet potato, protein smoothies with fruit, or Greek yogurt with granola and berries. Don't forget hydration—water is essential for nutrient transport and recovery.
Hydration Strategy
Proper hydration starts before you even enter the gym. Drink 16-20 ounces of water 2-3 hours before exercise, and another 8-10 ounces 15 minutes before starting. During intense workouts lasting over an hour, sip water every 15-20 minutes.
After training, replace fluids lost through sweat. A good rule of thumb is to drink 16-24 ounces of water for every pound lost during exercise. For sessions over 90 minutes, consider adding electrolytes to support optimal recovery.
Proper nutrition timing is a powerful tool for maximizing your fitness results. By fueling your body correctly before and after workouts, you'll enhance performance, speed recovery, and make consistent progress toward your goals. Our nutrition experts at Oxygen Gym Matara can create a personalized meal plan that aligns with your training schedule and objectives.