What to Eat before And After Gym?

What to Eat before And After workout

Nowadays people are more stressed than ever and have very little free time. So it is very important to get the most out of our daily exercises. What to eat before and after workout are crucial. Normally, there is often confusion with foods that really help to recover and reach our goals.

Eating before, during and after the exercise is extremely important, since it is considered first as the preparation of the body, then a quick filling to continue with intense training, and finally the replenishment of nutrients to the body.

Side meal, we put a diet rich in starchy, moderate protein for fitness during training. And most importantly, we wait for at least 2h or 3h after a meal before starting any physical exercise!

Whether you want to lose weight or gain, you have to eat!

Many people are too skinny and want to gain weight. In addition to pushing iron and exercising regularly, you will have to eat more, much more! Eat more carbohydrates, more protein and more green vegetables.

You will gain some fat, which is normal when you put on weight. If you want to win as dry mass, you can still do it, but it’s part of a different process and you first have to take the necessary weight.

Maintaining a nice and balanced lifestyle is necessary if you want to stay focused and not relax. A diet too strict can distract you from your goals.

Once your session is over, eat a full meal, even if it’s a big meal! If you’re in your ” cheat day”, think of a slice of juicy pizza, a 12-inch Subway sandwich with lots of added things, or a large plate of pasta with gravy and lots of minced meat.

If your metabolism is fast and you tend to lose weight easily, you need to eat a lot more than usual. If you take too much fat, it will always be easier for you to lose weight compared to an average person.


You can not target a particular part of your body, such as your stomach OR belly, for weight lose. But boosting the intensity of your Aerobics workouts OR exercises will help you loss more weight overall

Fuel Your Body For Everyday Performance

Your body needs energy and therefore, energy resources to support a workout! Eating well will help your body do more physical exercise.

Why Is Breakfast So Important?

Why Is Breakfast So Important

An American study has shown that eating low glycemic foods before going to work would burn as much calories as a high glycemic meal, but more fat!

So before joining the gym, it is better to replace energy drinks, bars, snacks of all kinds or bread-margarine and opt for low-glycemic foods such as unsweetened yoghurt + fruit + muesli and other dried fruits in breakfast time!

What Should We Prioritize In Meals?

We often recommend a diet with a lot of starchy foods, moderate amounts of protein and a low-fat meal to ensure an Olympic form.

The bad fats or saturated fatty acids tend to stiffen the arteries, which nevertheless need a big “elasticity” during the effort in order to bring more oxygenated blood to the muscles. These fatty substances found in cheeses, creams, butter or pizzas, encourage weight gain. So avoid before doing sports!

What Foods Should You Avoid?

Foods to Avoid When Trying to Lose Weight

SWEET EATING: Although you often run to fitness classes, ban sweet snack before a workout. Why? Because all these sweet snacks raise blood sugar far too high. Result: the bar stroke (hypoglycemia) occurs during the exercise.

EAT TOO MUCH FAT: Before exercising, avoid greasy foods as much as possible! Why? Because the body will have trouble digesting them during training, especially if they are consumed in large quantities.

Can I Eat Just Before Exercising?

It is better to allow the body time to digest: thus, to avoid that digestion disturbs the session, it is recommended to wait at least 2h or 3h after a meal before starting any physical exercise. The body needs to assimilate nutrients before being put to the test.

What Food to avoid for Weight Loss BEFORE Exercise?

Going to your gym on an empty stomach is not a good idea. Before your weight training, you will need to eat energy-rich foods, to give you maximum determination during your session, until the end.

To do so, it will consume food rich in lipids and proteins. Eating before bodybuilding dry fruits, such as almonds, hazelnuts or walnuts, for example, are an excellent source of energy and protein for your body.

They will allow you to have energy in quantity to give the best of yourself during your sessions. To lose weight , it will not eat foods rich in carbohydrates but in fat. For example, 30 grams of almonds will suffice.

To complete this energy intake, you can eat before fruiting a fruit such as an apple, a pear etc. It’s a great way to give your body the vitamins it needs for the bodybuilding session that awaits you.

It is advisable to eat 30 minutes before your workout to allow your body to assimilate food.

In addition to foods rich in lipids and vitamins, it is quite possible to motivate quickly. Drinking coffee is an excellent source of energy, and will give you a good boost to give maximum strength and explosiveness during your rehearsals.

Pre Workout Food for a Mass increase

To gain weight there are not several solutions, it will eat in quantity. Whether it’s carbohydrates, lipids or proteins. But to eat before bodybuilding, it is important to provide your body, at first, a significant amount of carbohydrates and protein.

To do so, 1 hour before your training, swallow foods rich in protein and carbohydrates, such as 300 grams of cheese combined with oatmeal. But it’s not easy for everyone to swallow this type of food during the day. Another solution that works just as well is two slices of wholemeal bread accompanied by a traditional whey protein shaker.

Subsequently, 30 minutes after this meal, it will be necessary to eat before the bodybuilding a handful of dried fruits. Like almonds, nuts or nuts that are high in fat, to allow your body to have enough energy for your bodybuilding session.

It is quite possible also, to drink a cup of coffee. You will be more motivated and of attack to give everything!

What Food to avoid for Weight Loss AFTER Exercise?

Food to avoid for Weight Loss

After a good workout, your muscle tissue will have been weakened as a result of the physical effort provided. It is imperative to eat after bodybuilding food to nourish your muscles, to allow them to grow.

In case you want to lose fat, the calories burned during your day must be higher than the calories consumed during your meals.

It will be necessary to focus on protein-rich foods to feed your muscles, whether in the form of foods such as chicken, meat or eggs, for example, or, for the sake of convenience, take food supplements such as Whey protein. It’s a habit that you will have to take after every weight-lifting session to allow your muscles to rebuild.

In the case of very intense training, I advise you, despite everything, to eat after weight training carbohydrates with average carbohydrate index, such as basmati rice for example. To consume all the same, in small quantities not to harm your loss of weight.

Green vegetables and fruits should be consumed in quantities to fill your stomach, and not to feel hungry.

Post workout food for a mass increase

To gain muscle mass, eating after weight training should be a meal rich in several nutrients.

In proteins, to allow your muscles to develop a maximum. Chicken, red meat and fish are the best sources of protein after your session. It will swallow about 150 grams of these foods, to fully nourish your body. It is also advisable, if you have the means and the desire, to prepare a shaker of whey protein.  This protein has fast assimilation, is ideal for people who practice sports and more specifically, bodybuilding.

These proteins, whether in the form of food or powder, should be taken 30 minutes to 1 hour maximum after your workout.

In the same way, to gain muscle mass, it will consume high carbohydrate foods with a high carbohydrate index. A banana or figs, for example, are ideal after your training. They will feed part of your body, and combined with protein, will be a perfect post-workout meal. It will still be necessary, 1 hour after your training, to take a “normal” meal to fill your stomach.

You have understood that a good diet around training is essential when you want to achieve your goals, and the mistake not to produce is to forget to eat before and after bodybuilding.

Physical activity on an empty stomach can cause a drop in energy and a feeling of hunger and affect our physical abilities. During cardiovascular exercises, carbohydrates are our main source of energy. As the reserves of the body are not always enough and that their use is slower, this fuel must come from food for good performance during the effort.

Workout Diet: What to Eat Pre and Post Exercise

DurationWhat to eat?What to drink?
3 to 4 hours beforeNormal meal without frying or fat meat: protein (15-20 g) and lots of carbohydratesDrink More Water
1 hour beforeLight snack rich in carbohydratesPlenty of Water
During the effort (less than 75 minutesNothingSome water
During the effort (more than 75 minutesCarbohydrate gels as needed if very intense activityWater (300 ml) + juice (200 ml) + 1/8 tsp. salt if sweating
Within 30 minutesSnack with 10-20 g protein and three times more carbohydrateA lot of water (as long as thirst persists)

What should we eat before going to the gym?

Your body needs energy to function well and perform well. By burning the three main macronutrients (carbohydrates, proteins and fats) it produces energy in the form of adenosine triphosphate (ATP), the most important energy source for your body.

If this energy is not consumed, it will be stored as phosphocreatine, glycogen and fats. And during your next workout, your body will provide you with all the energy you will need using the ATP molecule and depending on the intensity of the effort.

The type of meal to be favored varies according to the time available before the physical activity. The longer the pre-workout meal, the more balanced and complete the meal (ie with at least three of the four groups in Canada’s Food Guide).

The closer he is to training, the more he must be rich in carbohydrates, because they will be the main source of energy used.

Protein is very important after training. You need it to repair the muscles after intense training. But the amount is not always what counts: the body has a storage limit and can not absorb more once you exceed that limit. The excess is stored as fat.

At all times before training, avoid excess fat (frying, nuts, cheese, fatty meats, etc.) because they are long to digest and reduce performance in training.

Sample Gym Diet Plan For A Week

Make the menu for weight loss is the same for all – is not simple because it takes into account sex, age, weight, daily calorie consumption, the number of workouts by week individually. It is also advisable to keep in mind and dietary habits, a well-balanced diet and to please the person.

Not everyone eats pre-workout in the morning, hated oatmeal, so the process of rapid weight loss will be interrupted. We offer approximate diet menu for a week to correct weight loss for weight loss:


  • Bed and Breakfast – buckwheat porridge, green tea.
  • Lunch – an apple, a cup of yogurt.
  • Lunch – steamed vegetables, steamed chicken, stewed fruit.
  • Dinner – fish soup, semolina bread, herbal tea.


  • The muesli breakfast with yogurt, organic coffee.
  • Lunch – white cheese with fresh cream (low fat), broth berries.
  • Lunch – vegetable soup, salad, fruit juice.
  • Dinner – grilled fish, vegetable salad, tea with honey.


  • Bed and Breakfast – Baked Apple, Oatmeal, Organic Coffee.
  • Lunch – homemade yogurt with nuts.
  • Lunch – soup, fish cakes, mashed potatoes, fresh fruit juice.
  • Dinner – vegetable stew, steak, tea with a spoon of honey.


  • Bed and Breakfast – cheese tart, organic coffee.
  • Lunch – protein (protein) shake with a raw egg.
  • Lunch – chicken patty, buckwheat porridge, fruit compote.
  • Dinner – Chicken breast, salad, tea.


  • Bed and breakfast – rice porridge with honey and milk, organic coffee.
  • Lunch: a banana, a cup of yogurt.
  • Lunch – vegetable soup, goulash, mashed peas, fresh fruit juice.
  • Dinner – salad of raw vegetables, boiled chicken, tea with honey.


  • Breakfast – cheese omelette, toast, cocoa.
  • Lunch – yogurt, jam.
  • Lunch – chicken broth with egg, salad, fruit juice.
  • Dinner cooked chicken breast, mashed potatoes, tea.

On Sunday.

  • Bed and Breakfast – Oatmeal, organic coffee.
  • Lunch – a glass of fresh yogurt, vegetables, biscuits …).
  • Lunch – buckwheat soup, meat, baked with vegetables, juices.
  • Dinner: rice, boiled fish, vegetable salad, tea with honey.

Post-workout snack combinations

  • 1 banana or 1/2 glass of juice (125 ml)
  • WITH
  • 1 glass of milk (250 ml)
  • Natural yogurt (175 g or 3/4 cup)
  • 1 soft bar
  • 1 glass of original soy beverage (250 ml)
  • 1/2 homemade muffin
  • Vegetable juice (125 ml)
  • Toast Melba (6) and 30 grams of lean cheese
  • Dried fruits (125 ml)
  • Almonds (50 g)

Note on excess protein

Among athletes, it is common practice to consume exaggerated amounts of protein before and after training. However, the body does not use protein as energy during training because they are stored in the muscles, and it would be necessary to degrade the muscles to receive their energy.

There is no point in consuming high-protein foods just before the session because they will not be used by the body. Contrary to popular belief, muscle mass does not increase with the amount of protein consumed after training.

Proteins needed for muscle repair will be used, but the surplus will be removed by the body.

Without forgetting the hydration!

Did you know that two-thirds of the body is water? Before training, it is important to drink plenty of water to prevent dehydration. Slight dehydration during exercise, indicated by feeling thirsty, can cause headaches, dizziness, imbalances, etc.

If your physical activity lasts less than 75 minutes, drinking water is enough. On the other hand, if the training lasts longer, carbohydrates must be added to the water to maintain a good level of energy. A quick and easy way to get such a drink is to mix one part orange juice with one part water.

After the training, the fluids lost during the effort must be replaced. Drinking water as long as the feeling of thirst persists remains a good indicator.

What To Drink Before, During And After The Sport?

Energy drinks contain carbohydrates and electrolytes. During exercise, they provide energy to the muscles, help maintain blood sugar levels and decrease the risk of dehydration or hyponatremia.

It’s a good choice for performance but not all of them contain the right amount of minerals for endurance efforts. Beverages containing more than 8% carbohydrates such as fruit juices, sodas, and some energy drinks that often contain 10 to 12% are not recommended during exercise.

Indeed, they are much more concentrated than the blood in substances other than water molecules. To dilute these substances, the water passes from the blood to the intestines and the very sweet drink “stays on the stomach” because of the ionic imbalances

Before The Effort

Unsurprisingly, be sure to drink enough water each day: a minimum of 2L per day for a sportsman in training is recommended. Soft drinks, industrial juices, and other sugary drinks are to be avoided. Alcohol is to consume with moderation. But you know the song! At least, it must be eliminated completely at least 15 days before a big race.

Some recipe ideas for drinks to accompany the last meal before the race:

  • Muesli to drink: oat milk, lemon juice, apples, raisins, oat flakes, cinnamon
  • Almond banana smoothie: 200 mL almond milk, 1 banana, 100 g red berries
  • Gourmet milk coffee: vegetal milk, double espresso, Medjool dates, cocoa
  • Vitamin infusion: rooibos, peach, rice milk

This kind of drinkable snack can be enjoyed a few hours before an effort, but it can also accompany the athlete’s daily life.

During The Effort

It comes back to marketing and false ideas conveyed: no, it is not necessary to consume an energy product regardless of the training or whatever the competition. It depends on different factors, including the duration of the effort, its intensity, its state of form/stress but also weather conditions.

For this, white sugar is ideal. Finally, if it is hot, provide an isotonic drink, which will fill the losses in salts and minerals.

  • Natural isotonic drink: 100 ml of pineapple juice, 400 ml of coconut water
  • Easily digestible mash: apple, banana, lemon juice, cinnamon powder
  • Homemade gel: 2 tablespoons chia seeds, 100 mL orange juice, 1 tablespoon maple syrup, 1 pinch of salt

After The Effort

After the effort, a place to recover. Thanks to a few small simple gestures, this one can be greatly improved. Luckily, nature is pretty well done and there is a “metabolic window” of about 1 hour, post-exercise, during which the body will optimally assimilate all the nutrients brought. It is better not to wait until the end of a race or a beefy training to refuel. The ideal is to give priority to:

  • Water, obviously. After the effort, we can prefer the sparkling water, rich in bicarbonates and minerals to counter the effects of lactic acid.
  • The fruits: full of water, vitamins and carbohydrates, they will be perfect for quenching and giving a little boost.
  • A healthy diet in general: yes, we played sports, but this is a reason to jump on the bad fat just after finishing his race!

For example, one can prepare:

  • A green smoothie: orange, apple, spirulina, peas
  • Cocktail sparkling with beetroot: strawberries, apple, celery, mint, raw beet, sparkling water
  • A smooth cream: coconut, banana and mango


In this post, you have seen the importance of a good diet both before and after, and during the training itself. Apply the advice that we have given you in this article and you will see how the energy you have while you train increases and how the results you get improve.

Pre and post workout nutrition and hydration can mean the difference between an exhausting workout and an effective or energizing workout. Do not neglect this aspect if you are a sports or gym person.

Further Reading