pre-and post workout nutrition
Home » Pre-and post workout nutrition – What should you eat?

Pre-and post workout nutrition – What should you eat?

Pre-and post workout nutrition – What should you eat? If you just started training you probably have a lot of questions about what is best.

You will also get a lot of information, about how exercises certain work, nutrition, cardio, etc…. This can all be very overwhelming.

Especially when you need to combine these topics like: nutrition and strength training. So here are some tips on what you need to eat before and after working out!

Do you prefer to see a video instead of reading a long article? Don’t worry I got you! You can check out my video on this topic (where I give some extra tips) right here!

Pre-workout nutrition

Before you start your workout whether that is cardio, strength training or anything else, your body needs fuel. Our bodies work on carbohydrates, that is our fuel. What type of carbs you need to get in (complex or fast) depends on the time you eat your meal.

If you eat one or two hours before your workout, go for some slow carbs like brown rice, oatmeal, and whole grain bread. Aim for 20-40 grams of carbs.

If you eat right before your workout you can go for some quick carbs like a banana or bread. 

It can be beneficial to add some fast carbs to your complex carbs. Like some fruit with your oatmeal. This is because complex carbs will give you energy throughout your entire workout but fast carbs will give you a kickstart.

Fast carbs should also be your choice when you eat around half an hour before your workout.

Getting enough protein pre-workout is something a lot of people forget. Protein is the building block of our muscles so it is very important to consume enough of this.

When you are in a hurry a great option is a whey protein shake, aim for about 15-30 grams of protein pre-workout.

Caffeine. A stimulant that a lot of people take to kick-start their day or workout. Caffeine is not for everyone since some people respond badly to it.

If you like to take caffeine pre-workout you can go for some coffee, a zero sugar energy drink and if you want pre-workout. Just remember that pre-workouts can be a very overpriced way to get in caffeine.

Post workout

Your post-workout nutrition is just as important as your pre. This is where you need to refuel your body and give it the building blocks it needs to rebuild your muscles.

So again a combination of protein and carbohydrates is your best option.

Don’t be afraid to take in some fats during your post-workout meal! Yes, it slows down digestion a little bit.

But you need good dietary fat sources in your diet to have a healthy and functioning body! It’s just like everything, don’t overdo it.

It is neither necessary to eat in a 30-60 minute window after your workout. This metabolic window is a myth.

Because you eat some protein pre-workout this is enough for your body to deliver amino acids to your muscles for 2-3 hours (1).

As your post workout meal, you can think of a protein shake and a banana, or some trail mix, an omelet or chicken and some pasta. There is great variety out there and some great sweet and savory options!


Eating carbohydrates pre and post-workout is important to give your body enough energy for the day. Eating enough protein is important to rebuild your muscles after your workout. Don’t forget to adjust portion sizes to your goals and results!