Meals: Before, During and After Workout

If you have been feeling tired during workout or losing your energy after it, if you wish to perform better while exercising and gain in a better way then you need to read this article!

Meals: Before, During and After Workout

Whenever you are tired during workouts or feel exhausted after it, you generally justify it with the reasons like exercise was heavy that day or maybe you didn’t do it the right way. But when you will analyze it, it will most probably be the fact that you have unbalanced eating habit which results in fatigue. Your body normally needs a mix of nutrients to stay healthy and function properly. And while exercising, your body uses more energy than usual, thus it drives your to eat more food in order to fulfill your body needs.

However, the kind of food matters even more than the workout itself. You need to eat variety of foods that contain: carbohydrates, protein, fats, fruits and vegetables and don’t forget to drink a plenty of water. If you are beginner trainer then should know what to eat to achieve well balanced meals. If you are an advanced trainer then check the ingredients of you daily meals.

Here’s what you should eat before, during and after workouts:


It is an important part; it is how you prepare your body before exercising. You should eat a meal at least 2 to 3 hours before your workout and a snack between the meal and exercise.

Mainly, you are supposed to eat carbohydrates in the pre-exercise meal such as potatoes or pasta, walnuts, whole grain bread and the snack can be oatmeal, peanut butter, healthy smoothies, etc. Also, always keep yourself hydrated and don’t forget to drink water.


It is obvious that you will not eat while exercising. However, you need to be hydrated and drink fluids especially when you are sweating a lot. At this time, your body keeps losing body’s water. So, try not to get thirsty and drink water frequently.


Your post workout meal should take no longer than 1 to 2 hours after workouts and must contain protein (animal source/plant source) such as eggs, tuna, cheese and yoghurt. Protein is important for growth and repair of body cells and tissues and when it comes to dairy products, try to pick low fat version of them.

It is important to add fruit and vegetables in this post workout plate as it contains a variety of vitamins and minerals.

Benefits of eating well while you exercise

  1. Decreases the risk of diseases and infections
  2. Enhances your workout performance
  3. Gives you the recovery you need after any physical activity or exertion
  4. Increases your metabolism amount
  5. Boosts your mood
  6. Helps in losing weight

Only workout cannot give you the perfect body you are striving to have because diet is equally important. On the contrary, part of fitness plan or healthy lifestyle is 20% workouts and 80% balanced meals! That is why you should focus on what enters your body because your organs need proper nutrition to work effectively and perform better.

Don’t let yourself starve at any time of the day, add each nutrient with an acceptable amount, the exact amount to take each nutrient in order to prepare healthy meal. Preparing a healthy meal everyday beside your workouts will lead you to an effective body shape and good well-being.

About The Author

Rajul Tiwari

Rajul Tiwari is the Editor-in-Chief at and has 18 years of experience in media, content, publishing and education. She has worked with media houses like Daini.. Read More..


Recent Comments

Leave Comments