Should You Eat Before or After a Workout?
It depends….on your goals, schedule, and how your body feels — but here’s a breakdown to help you make the right choice for you
Eating Before a Workout – The Benefits
Having something to eat before a workout can: Boost your energy and performance, help you train harder and with more focus, prevent dizziness, fatigue, or early burnout.
Best timing: 60–90 minutes before training
Focus on: Light, balanced meals with protein + carbs, and low fat/fibre (so it digests easily)
Examples:
Porridge with fruit, greek yogurt & berries, banana + peanut butter, half sandwich with lean meat, protein smoothie with oats.
Short on time?
If you’ve only got 15–30 mins, keep it quick + digestible: Banana, rice cake + nut butter, small protein shake, low-fibre cereal bar.
What If You Prefer Training Fasted?
That’s OK too — some of you might feel better on an empty stomach in the morning.
You can train fasted if:
Your session is <60 mins
It’s low-moderate intensity
You’re not getting lightheaded
Just make sure to eat a solid meal after, so you recover properly.
Eating After a Workout – The Benefits
This one’s non-negotiable, especially if you want to: Build or maintain muscle, recover properly, support fat loss or energy levels
Best timing: Within 60 mins post-session
Focus on: Protein + carbs to rebuild and refuel
Avoid high-fat meals straight after — they can slow digestion.
Examples:
Chicken, rice & veg, eggs on toast, tuna & sweet potato, protein shake + banana, turkey wrap + fruit
Key Tips for YOU
Don’t overthink “rules” — listen to your body
Consistency matters more than timing perfection
Try both and see what gives you better energy + recovery
If you train late evening, a light meal or smoothie post-workout can help you recover and sleep better
Summary: Your Simple Formula
Eat before if: you train better with fuel in the tank
Eat after if: you’re fasted, or haven’t eaten in a while
Best-case? A light meal before + a proper one after = great energy, great recovery, great results.
