What to eat before, during and after a workout session

As an athlete, you need to keep in mind that food is an essential component of your workout routine. You need to eat before, during, and after a workout session to enhance performance. Fueling your body with food also improves your recovery period.

It is essential to learn what foods to consume and when to eat them. You can have a meal plan, which allows you to follow up on your diet and learn what to eat and what to avoid.

Before a workout

Working out on an empty stomach has many risks to your health status. It also means that your workout session is limited since your body doesn’t have enough energy. It is therefore important to eat before your session.

If your session was planned earlier, ensure you take something two hours before the workout. In case of an abrupt exercise, go for something light that won’t upset your stomach like a fruit. You should also drink plenty of water to keep your body hydrated.

Always ensure you take in a lot of carbohydrates since they provide your body with energy. For instance, take cereals, bread, brown rice, and also fruits and vegetables.

Avoid eating a lot of proteins since they take longer to digest, meaning a lot of energy is used to break them down.


When working out for several hours, it is essential to take breaks during which you take fluids and a small snack. Since you sweat while working out, plenty of water is used up, therefore it is vital to rehydrate your body often.

You should also take in a snack with plenty of carbohydrates to restore energy to your body.


After a workout, a lot of calories have been burnt down. You should have a healthy meal that contains all the nutrients to regain lost energy. Proteins are also vital after a workout as they repair worn out tissues.

Many coaches recommend drinking lots of fluids after a workout to regain the water lost when sweating. You can take pure water or opt for healthy juices.

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Sports N Train can help you with your diet and workouts. Contact us today to get the best coaching services and dieting patterns.

A diet rich in soy and whey protein, found in products such as soy milk and low-fat yogurt, has been shown to reduce breast cancer incidence in rats. USDA photo by Peggy Greb.