What to Eat Before and After a Workout
Food is fuel for exercise. A little planning about what and when to eat can improve your energy, performance and recovery, and it doesn't need to be complicated.
Before exercise
Aim for a meal with carbohydrates and some protein about 2 to 3 hours before. If you have less time, a lighter snack 30 to 60 minutes before works.
- Oats with banana and yoghurt.
- Toast with peanut butter.
- A banana or a small handful of dried fruit.
- Rice with chicken and vegetables (earlier meal).
Avoid very fatty or fibre-heavy foods right before intense exercise, as they may upset your stomach.
After exercise
Within a couple of hours, eat a meal with carbohydrates to refill energy stores and protein to support muscle repair.
- Eggs with whole-grain toast and fruit.
- Chicken, rice and vegetables.
- Greek yoghurt with berries and granola.
- A smoothie with milk, banana and protein source.
Do you need to eat right away?
If you've eaten recently, the exact timing matters less. The total amount of food across the day is more important than perfect timing.
Experiment
Everyone's stomach reacts differently. Try different foods during training, never for the first time on race day.
