• Taniya Sanyal

What Should I Eat Before And After Workout?

One of the most common questions athletes usually ask “what should I eat before and after training?”

Pre and post-training food are one of the most critical parts of an athlete’s diet. Your pre and post-training diet should be designed based on your training duration & training intensity. So, it’s a bit tough for me to give you the exact answer without knowing your body and your training type. During training, your body needs more energy than usual, and carb is the only source to provide instant energy after ATP-CP. Carbohydrate is the primary macronutrient to keep you going. Pre-training snacks should always contain carbohydrates and

TRY TO HAVE SNACK NOT A MEAL half an hour before training; otherwise, you can have tummy troubles, and it will disturb your performance. Do not eat foods that contain too much fat or protein.



Here is some suggestion for pre-workout fuel

  • BANANA: - Bananas are a great source of natural sugars, simple carbohydrates, and potassium. Potassium is only stored for a limited amount of time in the body, so try consuming a banana around 30 minutes to an hour before your workout. Eating a banana as your pre-workout snack is the perfect way to boost your glycogen stores and increase blood sugar levels.

  • FRUIT SMOOTHIE: - Consuming a fruit smoothie as a pre-workout snack is a great snack option that can provide you with a good source of fast-acting glucose and a bunch of micronutrients.

  • GRANOLA BAR: - homemade granola bars are an excellent option to have before training. It contains oats, nuts, seeds. Granola bars send quick-digesting carbs to your muscles for energy.

  • Raisins and Dates: - Dates and raisins act as an excellent pre-workout food. Both provide instant energy and are packed with many micronutrients like vitamin A, B1, B2, B9. It could crank up your fat-burning engines to boot.

  • Bread and Jam:- It is one of the most accessible pre-workout snacks that are full of carb and other micronutrients.

Oatmeal, sweet potato, baked potato, yogurt is also good option to have before working out.



After a workout, focus on getting carbs and protein into your body. It gives your muscles the ability to replenish the glycogen they just lost through training. It also helps your tired muscles rebuild and repair with the available protein and amino acids. Try to eat within an hour of completing an intense workout to get proper recovery.

Here is some suggestion for a post-workout snack:

  • Peanut butter banana sandwich

  • Fruit & nut smoothie

  • Bread & eggs (not raw)

  • Sauteed paneer wrap

  • Chickpea salad

  • Any fruit with peanut butter

  • Homemade Protein bar

  • Spinach smoothie

Your body needs carbs to fuel your working muscles. Protein is there to help build and repair muscles. Get a combination of protein and carbs within 60 minutes of post-workout.

One should not eat snacks as much as they want. Our body stores excess carbs & proteins as a form of fat. To increase performance, an athlete should consult an expert to design a diet for their pre and post-workout/training according to their body’s need.

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