“ There is no outworking your mouth”. 90% of weight control lies within your diet, this is where the real magic happens when it comes to weight loss or weight gain. Exercise is extremely important for the optimal function of the human body but it needs to be balanced with diet to help achieve the best results possible.

What we eat before and after our workout routines has implications in how our bodies react to the exercise and to its recovery, in this post we will take a look at what are the best foods to consume before and after working out.

Before Working Out:

1 – Bananas

Banana is a great source of natural sugars, simple carbs and potassium. Consuming a banana around 30 minutes to an hour before your workout because potassium is only stored for a limited amount of time. Eating a banana pre-workout is the perfect way to boost your glycogen stores and increase blood sugar levels – you can add some peanut butter for that extra protein boost.

2 – Chicken, Rice and Vegetables.

This is a classic, we all have the image of the stereotypical gym guy eating from its Tupperware this classic meal, but it is a stereotype because it Works. By combining a good source of lean protein and complex carbohydrates, this meal can provide amino acids to promote anabolism. You should consume a meal like this around 2-3 hours before a workout.

 3- Fruit and Greek Yogurt.

This is a killer combo. The fruit is full of carbohydrates while Greek yoghurt packs a protein-filled punch. Compared to regular yoghurt, Greek yoghurt has almost double the protein, fewer carbs, and half the sodium. Why do they go together? The carbs in the fruit break down quickly and are used as fuel during your workout, while the protein is stored a little longer and is used to prevent muscle damage, so it really is a perfect pairing.

4- Hard-Boiled Egg Avo Toast

Avo toast never fails. When you have a heartier appetite, try this pre-workout version and add a hard-boiled ( or fried) egg on top for added protein. There are a lot of ways to get fancy here, but we’re big fans of this classic combo before a morning run.


After Working Out:

1 – Egg Scramble.

Easy one-skillet meals where one whole egg, egg whites, vegetables, and sweet potatoes can be tossed with favourite spices and sprinkled with fresh black pepper. This will make sure you eat sufficient protein and healthy carbs to recover from your workout optimally and get the maximum benefit from it.

2- Water.

Although it is not a meal it is essential to drink plenty of water before, during and after a workout. Staying hydrated ensures that the body gets the most benefit from exercise The body loses water and electrolytes while sweating, so drinking water during and after a workout promotes not only performance but also recovery.

3 – Dairy Protein.

According to research published in 2017, as few as 9 grams of milk protein may be enough to stimulate protein synthesis in the muscles, aiding in recovery after exercise.

In fact, 1 cup serving of low-fat kefir contains 9.2g of high-quality protein. These proteins can repair new cells, especially those in the muscles. These proteins also contain all of the essential amino acids which are only available through the diet.

4 – Go salmon! 

Fatty fish like salmon are rich in ómega-3 fatty acids. Tuna also contains high levels of the fatty acids, and about 6 ounces of tuna packed in water contains 41.6g of protein and 5.4g of fat. Other evidence shows that oil drawn from fatty fish may help to reduce muscle soreness after resistance training. A study from 2016 found that consuming 6g of fish oil every day for 1 week before beginning resistance exercise resulted in reduced muscle soreness.


These are just a few examples of meals you can use to optimize the benefits and results of your workout. Having a varied and healthy diet is key for your health.

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