What To Eat Pre and Post Workout

We all know nutrition is super important, but including specific foods before and after your workout can take your FITTY goals to the next level. 

The right foods can give you pre-workout energy, help with muscle recovery and help you achieve your dream physique more easily. 

So what should you be eating? Here’s what you need to know. 


How long before your workout should you eat?

If you want to eat a pre-workout meal, we recommend eating 2-3 hours before your training session. This is to give your body optimal time to digest your meal so you can exercise to the best of your ability.

If you are eating a pre-workout snack, then it should be within 1 hour before your training session. 

What should I include in my pre-workout food or snack?

The most important component of your pre-workout meal or snack is carbohydrate-rich foods. 

Carbohydrates deliver quick and easy energy to the body, which will help your muscles exercise better. Think of carbs as your natural energy boost! 

The best carb sources to include are fruits, vegetables, honey, bread, oats, rice cakes, and crackers. 

Here are some examples of great pre-workout snacks:

  • Toast with banana and honey 
  • Piece of fruit
  • Rice cakes with peanut butter
  • Oatmeal with berries 

Then, take your pre-workout like OxyShred, 15 minutes before you exercise. 


How long should you wait to eat after you workout?

As minimal time as possible! Eating soon after your workout is important to replenish your muscles with essential nutrients, as well as refueling the body for the rest of your day. 

We recommend eating within 1 hour of working out.

What should I include in my post-workout meal or snack?

The most important elements of your post-workout meal or snack should be carbs (to replenish muscular energy) and protein (to promote muscle recovery and growth). 

Examples of carb-sources include fruits, veggies, rice, bread, pasta and oats.

Examples of protein sources include greek yogurt, protein powder, lean meats, tofu, nuts and seeds. 

Here are some examples of post-workout foods:

    • Greek yogurt with berries 
    • Apple with peanut butter
    • Stir-fry with a protein source like chicken or tofu 
    • Smoothie with protein powder, fruit and almond milk
    • Boiled eggs on rice cakes
    • A protein shake
    • Veggie-packed omelet 


It’s super important to eat the right foods pre and post workout for maximum benefits. We hope we’ve helped give you some ideas to help you on your FITTY journey. 

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WBK FIT Squad xx