What to Eat Before and After a Workout for Best Results
What you eat around your workout can influence your energy, performance and recovery. The good news: it's simpler than the supplement industry makes it seem. Focus on carbs for fuel and protein for repair.
Before your workout
Eat a meal with carbs and some protein about 1-3 hours before training to top up energy. If you're short on time, a small, easily digested snack 30-60 minutes prior works well:
- Banana with a little peanut butter
- Greek yogurt with fruit
- Oatmeal with berries
- A slice of toast with eggs
After your workout
Post-training, your priority is protein to kick-start muscle repair, plus carbs to replenish energy stores. Aim for 25-40g of protein within a couple of hours:
- Chicken with rice and vegetables
- A protein shake with a banana
- Eggs with toast
- Salmon with potatoes
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Does timing really matter?
The old 30-minute "anabolic window" is largely a myth. Your total daily protein and calories matter far more than precise timing. That said, having protein within a few hours either side of training is a sensible, easy habit.
The takeaway
Fuel with carbs and protein before, and prioritise protein after. Keep it simple, hit your daily totals, and let good nutrition amplify your training.
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Hit Your Nutrition Goals
Track macros, log meals in seconds and follow science-backed plans that fit your body — free on your phone.
