What to Eat Before and After a Workout

Let’s make one thing clear: You do not need to spend hours obsessing over the perfect pre- and post-workout meals.

But you do want to give your body what it needs to feel strong, fuel your training, and recover well — especially if you’re strength training, lifting heavier, or building muscle over 40.

Here’s what that looks like in real life (without needing a sports science degree or a suitcase full of supplements).

🥪 Before Your Workout: Think Fuel, Not Full

You want energy to train. That means carbs + a little protein. Skip high-fat, heavy meals right before training — they digest slower and can make you feel sluggish or bloated.

Good options 1–2 hours before a workout:

• A banana with Greek yoghurt

• Toast with peanut butter and honey

• Protein smoothie with oats and berries

• Chicken and rice if it's a main meal

Short on time?
Even something as simple as a banana or a piece of fruit with a protein shake is better than nothing.

Rule of thumb: Something is better than nothing. You don’t need a full meal — just enough to avoid feeling flat halfway through your session.

🥗 After Your Workout: Rebuild and Recharge

This is your body’s prime time to rebuild muscle and recover. The goal? Protein + carbs. Don’t stress about “anabolic windows” — you don’t need to slam a shake the second you finish. But try to eat within an hour or two if you can.

Great post-workout ideas:

• Grilled chicken with sweet potato and veggies

• Protein smoothie with banana and almond milk

• Tuna wrap with salad

• Eggs and toast with avocado

Bonus tip: Your post-workout meal can be a regular meal — just make sure it includes a good protein source.

🍫 What About Supplements?

You don’t need protein powders, but they can make life easier. A protein shake post-workout is a quick, easy way to hit your protein target — especially if you’re not hungry straight after training.

💡Final Thoughts

Pre- and post-workout nutrition isn’t about perfection — it’s about consistency. Focus on real food, eat enough to fuel your body, and don’t skip meals thinking it’ll help you “burn more fat.” It won’t.

Train well. Eat well. Recover better.

Your body will thank you.