pre and post workout meals


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Nutrition plays a very important role to achieve any fitness goal. Many people have a misconception that eating less or doing workout on empty stomach can give more results. But that’s not true. Pre and post workout meals are as important as any other meals of a day. Having proper pre and post workout meals can help you to achieve your fitness goal. Pre workout meal helps to boost your performance during a workout and post workout meal helps to optimize recovery and muscle building. 

Why Pre and post workout meals?

Eating less or doing workout on empty stomach is not a good idea anymore. If you do not eat properly before your workout you will not be able to perform well. Pre workout meal provides you all the energy that your body needs to perform in the gym. If you don’t fuel your body it will start using protein from your muscles for energy which is not good. Post workout meal is also very important. Fuelling your body after a workout helps to recover the used glycogen and to repair the muscles that are broken down during the workout. So, what to eat in pre and post workout meals? Eating anything in pre and post workout meals will not worth it. While choosing pre and post workout meals, it is important to keep a balance of macronutrients like carbohydrates and protein.


There are two types of carbohydrates, complex carbohydrates, and simple carbohydrates

Complex carbohydrates

Complex carbs include starch and fiber. It takes time to break down and digest. Complex carbs are low on the glycemic index. They have stored in liver and muscle glycogen and provide energy for longer. Our body uses muscle glycogen for energy during a workout. Thus, having complex carbs before a workout will full your muscle glycogen storage and provide you energy for longer to perform well in your workout.

Simple carbohydrate

Simple carbs include sugar. They are high on the glycemic index. Simple carbs are digested quickly and released into the bloodstream. Simple carbs provide instant energy. After a high-intensity workout, your body becomes depleted of glucose and glycogen stores. Thus, having simple carbs after a workout will recover the used glycogen and provide instant energy. Do not eat simple carbs before a workout as they provide instant energy and doesn’t last for longer. You can feel low of energy during workout if you eat simple carbs before the workout.


Protein is essential for exercise. People who do any kind of exercise need more protein than people who don’t exercise. When you exercise, your muscle fibers get broken down that need to be repaired by requiring protein. Egg, chicken, lean meat, fish, milk products, and whey protein are the best sources of protein. Consuming whey protein and egg white after a workout helps to repair and rebuild muscle fibers quickly which are broken down during an intense workout. 

Following are some pre and post workout foods

Pre workout foods



Greek Yogurt

Whole grain bread

Sweet potato

Post workout foods

Banana and Whey protein 

Banana and Egg white


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