Proper nutrition and exercise are the most essential factors to preserve your overall health. Getting adequate nutrition can fuel your exercise and allows it to recover and adapt quickly. Yes, eating the right total amount of calories, protein, fat, and carbs each day before and after exercise will help you to lose fat, build muscle, improve performance, and stay healthy. But what would you eat before and after workout? Here we’ve listed a few work out meals that you should eat before and after working out.

Pre and Post Workout Meals

The pre and post work out meals are had before and after exercising, respectively. Here are the reasons why you pre and post work out fitness meals are important.

  • Pre work out meals are essential for fuelling the workout itself and maximizing your performance throughout.
  • Post work out meals are critical for optimizing the recovery process and making sure that your body has everything you need to recover and improve.

The Benefits of Pre Workout Meals

PRE workout meal is the meal that plays a significant role in supplying your body with everything it will need to ensure optimal performance during your workout. So, add a significant amount of both carbs and protein to your pre workout meal. For 30 to 60 minutes, the pre-workout meal must contain 0.25g of protein per pound of your target body weight and 0.25g carbs per pound of your target body weight. You can intake normal solid food including chicken, fish, beef, egg whites, brown rice, oatmeal, and more that contain good amount of protein and carbs.

The Benefits of Post Workout Meals

Post workout meal is the meal that plays the largest role in supplying your body with everything it will need to repair, replenish, recover and adapt to the training stimulus that you just provided during your workout. It helps you to replenish muscle glycogen, reduce muscle protein breakdown, reduce muscle soreness, reduce cortisol levels, and more.

Post workout meals are essential immediately after your work out is important because, after your workout, your body is absolutely primed and ready to accept protein and carbs.

This meal should ideally be eaten within the first 60 minutes after your workout. Or better yet, within the first 30 minutes after your workout.


The Bottom Line

The extra calories you have gained from work out meals will not stop you from losing your weight. A perfect workout meal must consist of the following:

  • Low fat
  • Moderate in carbs and protein
  • Low fibre
  • Includes fluids
  • Made up of familiar foods that you tolerate well