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What to eat pre and post workout

What you eat before and after your workout is important for performance, muscle growth, and recovery. But with so many differing opinions and info online, it can be hard to know exactly what, when, and how much you should be eating to optimise performance!

But don't stress gf, I've got you! Here is a super simplified guide to what you should be eating pre and post workout for the best results!



  • Should consist mostly of carbohydrates and protein
  • This will increase your muscle-glycogen storage and help improve training performance and energy
  • Include around 20+ grams of protein to elevate muscle protein synthesis
  • Avoid foods high in fat or fiber, as these take longer to digest and may cause discomfort during training


  • Ideally, eat around 1-2 hours before training
  • If you train early in the morning, try and eat something small (eg. a piece of fruit or slice of toast) before your session
  • If you're unable to eat before your session that's ok too. Just be sure to get some protein and carbs in as soon as possible after you train!



  • Should include protein, as well as some carbs and fat
  • This will help to increase muscle protein synthesis and restore glycogen levels, which will speed up recovery and aid muscle growth


  • Ideally, aim to get your post-workout meal in within 1-2 hours after your session, especially if you trained fasted, or only had a small meal before your session
  • If you ate a meal rich in protein/carbs before your session, then your post-training meal is less important. However, you should still aim to eat within 3-4 hours after your session.


Pre-workout meals/snacks:

  • A banana and protein shake
  • Cereal with low-fat milk or yogurt
  • Toast with jam or honey
  • Crumpets
  • Muesli bar (preferably one low in fibre/fats)

Post-workout meals/snacks:

  • Protein shake with fruit and PB
  • Muesli, yogurt, and fruit
  • Any lean meat with rice, pasta, and veg
  • Cheese, crackers, and a protein shake
  • Pro-oats with PB
  • Protein yogurt and fruit
  • Avocado and eggs on toast 

Basically, there’s no need to overcomplicate it, and you know your body best! As long as you’re eating something nutritious within 1-2 hours either pre or post workout, just do what feels best for you and works with your lifestyle/training schedule. 

Love TWS Coach Bronte x