Nourishing Pre-Workout and Post-Workout Foods

Nowadays, people are more health conscious and strive for a healthier lifestyle. The current workout trend has been misinterpreted as some people feel that they could lose weight by only working out. However, working out is only supplementary in aiding weight loss as healthy eating contributes to about 80% of a person’s weight loss journey. Here are some food recommendations for anyone that is currently trying to lose some of those New Year’s pounds and get back in shape.


In order to maximize the results of your training, try eating a complete meal containing a combination of carbohydrates, protein and healthy fats 2–3 hours before you exercise. Below are some examples.

Good Source of Protein

  • Nuts
  • Greek yogurt
  • Turkey or chicken breast
  • Hard boiled egg
  • Milk, anything preferred (Soy and low fat would be best)
  • Greek yogurt

Good Source of Carbohydrates

  • Granola bar
  • A piece of fruit, fresh or dried
  • Oatmeal
  • Greek yogurt
  • Crackers
  • Piece of toast
Image Source: Muscle and Strength


You NEED to eat after a workout. It is essential to replenish the glycogen that has been depleted during your exercise. Moreover, these food contains electrolytes (which are minerals that is important for your neurons to fire properly), which you lose when you sweat. By not eating after a workout, it would impair your body’s repairing process and you will become fatigued and battle with low blood sugar. Below are some examples of easy and simple meals that are recommended to eat after your workout.

  • Grilled chicken with roasted vegetables
  • Egg omelet with avocado spread on toast
  • Salmon with sweet potato
  • Tuna salad sandwich on whole grain bread
  • Oatmeal, whey protein, banana, and almonds
  • Cottage cheese and fruit
  • Pita and hummus
  • Rice crackers with peanut butter
  • Whole grain toast and almond butter
  • Cereal and skim milk
  • Greek yogurt, berries, and granola
  • Protein shake and banana
  • Quinoa with berries and pecans
  • Multi-grain bread and raw peanuts
Image Source: Health Note Pad

PRO-TIP: It is important to hydrate by drinking a lot of water after exercise to replace what was lost during your workout!

All in all, to those who are in your weight loss journey, do not give up if the results are not visible yet, or if you feel stressed that it’s taking you longer than others to lose weight. Make sure to look at what you eat, and at the same time, work out. Look at your main goal which is having a healthier lifestyle and persevere because “If you’re going through hell, keep going! – Winston Churchill.

Featured Image: BBC Food

Written by Masturah Merican

“Let food be thy medicine and medicine be thy food.” ― Hippocrates

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