Workout nutrition – Know what to eat before and after a workout

There are countless people in the world who work out on an empty stomach to lose their extra weight and stay in shape. Yet, the number of individuals who actually succeed in this attempt are few. This is because; most individuals do not understand the actual way our body performs and the best way to reduce weight. Before any form of workout, you should have eaten something that can get you through your activity. Then, let’s say you’ve just finished some tennis lessons, it’s important to know what you should be eating after you’ve engaged in a heavy workout.


It is best to know what you should eat before and after your workout and plan your exercise regime accordingly. This way you will be able to achieve your fitness goals more effectively. Here we have listed down what foods to eat before and after a workout and also the reason why you should be having food before and after a workout.

1 The need to eat before a workout

A research reveals that when you workout on empty stomach, you actually suffer muscle loss as the body goes into a survival mode. In such situations, the body seeks essential proteins from muscles and not from kidney or liver from where it usually gets the energy. When the body pulls nutrients from the muscles, it leads to slower metabolism that may eventually lead you to gain weight rather than lose it.

The need to eat before a workout

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2 Ideal Foods to Eat Before a Work Out!

There are a wide range of foods that you can choose from, to have prior to your work out. These should be foods that contain proteins and some form of complex carbohydrates. Such foods will provide you the power to do the work out effectively. Here is a list of some of the best options:

Ideal Foods to Eat Before a Work Out!

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Multigrain Crackers With Hummus


You need energy for doing workout and what could be better than a multigrain cracker with amazing hummus.

Brown Rice and Black Beans

Brown rice is rich in manganese and several vital nutrients. It is also a major source of slow releasing sugars, making it an ideal food to be consumed before a work out.

Apple and Walnuts

This is a great food option if you are looking for some pre workout sugars. It will provide you the energy to work out.

Sweetened Oatmeal With Berries


If you wish to have something sweet and energising, go for sweetened oatmeal and berries.

Sweet Potato with Salted Broccoli

Broccoli is a rich source of protein. Couple it with sweet potato and you need nothing else before your workout.


Protein Shake

You need proteins for getting energy for a thorough work out. Protein shake is surely the ideal bet.

Peanut Butter and Jelly Sandwich

Peanut butter is an extremely rich source of protein. The jelly will provide the required sugars and carbohydrates.

3 The need to eat after a workout

After the work out, you may need some food to rejuvenate yourself and revive your strength. Research reveals that the body absorbs energy just after the work out. If you wait for 2 hours, the body’s ability to absorb energy reduces by 50%. So you need to choose some foods rich in proteins and carbohydrate to have just after the exercise.

The need to eat after a workout

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4 Ideal Foods To Eat After A Workout

What to eat before and after a workout is a major determining factor of the success rate of your workout. Now that you know what to eat before a work out, let us now look at the food items you can eat after a workout.Here we have listed a few food items for you to choose from:

Tuna Salad Sandwich

Tuna salad is rich in proteins and nutrients. It also has antioxidants. A tuna salad sandwich is thus an ideal pick to have after you have exercised.


Chocolate Milkshake

After a tiring work out session, it is time to pamper yourself with some lovely chocolate milkshake.

Salmon and Roasted Vegetables

Salmon is a rich source of antioxidants and is ideal to deal with inflammation and swelling that may arise after a heavy workout session.


Whole Wheat Crust Pizza

Whole wheat crust pizza will energise you and help you go ahead with the remaining chores of the day.

Roasted Chickpeas

Roasted chickpeas provide you the nutrition to recover from exhaustion of a workout. It is an ideal pick for post workout food.

Ideal Foods To Eat After A Workout

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When you know exactly what to eat before and after a workout, you will be able to do complete justice to your exercise regime and do your exercises effectively. Individuals who fail to eat properly during their exercise regime never manage to lose those extra calories. So it is best to follow these simple tips and manage your fitness regime wisely.


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