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What to eat before and after your workout.

What to Eat before and After Your Workout.

A healthy lifestyle doesn’t only consist of exercise; a good diet is just as, if not more, important than your exercise routine. A well balanced, nutritional, healthy diet is the foundation to your exercise routine. They come hand in hand. Results will not be as significant if you exercise regularly but still maintain and unhealthy, fatty diet. Like exercise, a diet is different for each individual, what works for one may not work for the other. However there are a few general tips of what an individual should stick to whilst exercising what will only enhance your time in the gym. Here is my guide of what to eat before, during and after a workout…


Ideally two hours before your workout you should consume a meal that is easy to digest that will not leave you bloated or uncomfortable. So something like a spicy bean burrito or a spicy vindaloo curry is not advisable. The meal should be packed with protein and carbohydrates however should still be light and not too heavy, for example a small tuna and sweet corn pasta. Make sure your carbohydrates are whole meal and always opt for brown colouring, for example brown whole meal pasta instead of white pasta. The reason for this is that the brown colouring is closer to the natural original state of the food, making is less chemically enhanced. The reason we recommend to eat at least two hours before your workout is because if the food is not fully digested, the fuel will be trapped in your stomach and not readily available to your muscles when needed. Therefore you are not making full use of the energy that one meal will provide you with when exercising and in turn you will find you will lack energy and power when training.


During your workout not a lot, if any, food should be consumed as previously stated; you want to avoid being uncomfortable and bloated when training. However keeping your body hydrated with fluid is essential. Water obviously is the number one choice when exercising due to the electrolytes loss when we sweat; water is the ideal fluid to replace them. If you find yourself in a situation where you are unable to eat prior to your workout then it’s better to find a small nutritious snack than exercise on an empty stomach. A banana is ideal for this as it releases energy slowly so will provide energy for your entire workout.


After your workout you should try to eat a ‘recovery’ meal within 20 minutes if possible. Training will put wear and tear on your muscles, joints and bones, and your body uses up nutrients during exercise, so this meal is all about putting back what you’ve lost and providing the raw materials needed for repair and healing. The ideal ‘meal’ for this would be a protein shake because it provides a lean protein source which encourages muscle repair, along with using wholegrain food (oats) to replace the glycogen stored in muscle tissue. Ideally you should wait at least 60 minutes after your workout to consume a larger, well balanced, heavier meal. For example steamed chicken, brown rice and vegetables

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