Eating before andafter a workout is a very good habit to get into. The food you eat helps fuel your body for exercise, supports your performance, keeps you going stronger and longer, and promotes recovery. Staying well nourished and hydrated also helps prevent injuries.
Ideally, you should have a small snack 30–60 minutes before you exercise, and again within 30–60 minutes after exercise. Also, make sure to be well hydrated, drink about one glass of water (250ml) for every 15 minutes of exercise before, during, and after your workout.
What’s the difference between a pre- and post-workout snack?
They supply your body with slightly different building blocks.
Pre-workout: You need quick-releasing carbohydrates for energy, a little protein to help muscles recover even during exercise, and the snack should be small to avoid stomach issues while training.
Post-workout: Focus on protein to support muscle repair and growth, complex carbohydrates to replenish energy stores, and healthy fats to aid cell repair. Rehydration is also crucial to support digestion and recovery.
If you’re unsure how to structure your nutrition around your workout routine, our personal trainers at GymPlus can help you build a plan that fits your goals and lifestyle.
Easy, Quick, and Healthy Pre-Workout Snack Ideas
Eat these 30–60 minutes before your workout:
- A small tub of natural full-fat yoghurt with a handful of berries or half a banana/apple, plus a small handful of muesli.
- Wholewheat or sourdough toast with peanut butter and banana.
- A smoothie with an apple, banana, a teaspoon of nut butter, and two tablespoons of oats. Add berries or spinach, or swap nut butter for your favourite protein powder.
- A slice of wholemeal or sourdough toast with a soft-boiled or poached egg.
- A large glass of water (or half a sports bottle) within 15 minutes before your workout.
Easy, Quick, and Healthy Post-Workout Snack Ideas
It’s really important not to skip this step—even if you’re working out for weight loss, not muscle gain. Proper recovery helps you avoid injury and reach your goals. If you’re trying to lose weight, make your next meal your post-workout fuel instead of a snack.
Eat within 30–60 minutes post-workout for best recovery:
Snack Ideas:
- Your favourite smoothie with banana, frozen berries, a scoop of protein powder, and natural yoghurt.
- Bagel with cream cheese and smoked salmon.
- Tuna wrap with a little mayonnaise and fresh greens.
- 2–3 energy balls made with nuts, seeds, dried fruit, and cocoa powder.
Meal Ideas:
- Lean chicken drizzled with olive oil, served with wholegrain basmati rice and broccoli.
- Oven-baked salmon on a bed of rice with steamed spinach.
- 2–3 eggs on toast with avocado and cherry tomatoes.
💪 Ready to make the most of your workout? Fuel your fitness journey with the right nutrition and expert guidance. Speak to a GymPlus personal trainer to get personalised advice on meal planning, training, and recovery—or explore our memberships to find out what’s included.
