What to Eat Before and After You Hit the Gym: A Guide To Maximum Performance at 


¨Exercise is king. Nutrition is queen. Put them together and you’ve got a kingdom.¨ – Jack LaLanne


Have you ever wondered what to eat before and after a workout?
Do you know which foods will provide the best energy for your body and help maximize your performance in the gym?
If so, this article is for you! In this blog post, I will explain what types of food to consume before and after a workout.
You’ll also find healthy recipes that can be used as pre-workout or post-workout snacks.


What types of food to consume before a workout?

Eat a light meal before your workout.
It’s important to eat something to perform at your peak and recover quickly, you need to fuel your body with the right nutrients before.
Eating Carbs is recommended before workout. Carbohydrates give you energy for short- and high-intensity exercises.
Eating the right foods can optimize your workouts.
In particular, carbohydrates in the form of sugars and starches help maximize your body’s ability to use glycogen (the organic compound that helps fuel short- and high-intensity exercises) to power intense exercise sessions while fat helps feed your muscles for longer workouts with less worry about depleting muscle stores.
When selecting a pre-workout meal, consume carbohydrates before and protein after to avoid feeling lethargic.


Good examples of food to eat before a workout are:

●     -Bananas
●     – A can or bottle of quality sports drink like Gatorade, PowerAde, etc.
●     – An orange with almond butter (this is my favorite!)
●     – Steamed vegetables.
●     -Scrambled eggs, veggies.
●     -Protein smoothie.


2. Drink water during your workout to stay hydrated:

Staying hydrated is important during exercise because your body will lose large quantities of water and electrolytes through sweat, so drink a lot of fluids before, during and after your workout to stay hydrated.
-Always make sure you have enough fluid in your system for exercise by drinking plenty beforehand and continuing throughout the session. Drink even if you don’t feel thirsty
-It is recommended to consume 12 ounces of water 30-60 minutes before your workout, and then drink as much as you can during exercise. You should also take some with you in a water bottle when working out.
-Drink water before, during and after your workout.
-If you’re thirsty or experiencing muscle cramps, drink a sports drink with electrolytes like Gatorade to help restore your body’s salt balance.
Tip: Drink one cup of water every 20 minutes for optimal hydration levels when working out.


What types of food should you consume after a workout?

3.Eat a healthy, protein-rich meal after your workout to help build muscle and recover faster.
After your workout, drink a cup of milk to replenish lost nutrients and refuel muscles.
Eating the right foods after workouts is important for muscle gain, recovery and performance.
 If you don’t have time for a full post-workout meal, make sure to eat something within an hour of finishing so that you don’t go into starvation mode (which will slow down recovery of your muscle fibre after workout)


Good examples of food to eat after a workout are:-


●     A Protein-Rich Shake :For optimal recovery, Hertzler recommends the 15-30-45 formula
●     Scrambled eggs and veggies in a whole wheat pita.
●     Greek yogurt delight.
●     Grilled chicken strips with raw veggies.
●     Bananas are tasty and satisfying when you need a fast snack immediately following your workout, whether it be for carbohydrate  energy or the potassium they provide.


What types of food should you avoid consuming before or after workout?

Avoid eating too many carbs or sugar before/after your workout as they can cause stomach problems and disrupt the balance of insulin in the body.
If you want to snack before or after your workout, try an apple with peanut butter for energy.
High-Fiber food : as high fiber food takes a long time for digestion.
Avoid these foods before hitting the gym to avoid gastrointestinal distress.
Fast food: Eating fast food before and after a workout session can lead to many health problems.
Dairy products: Dairy products should be avoided before workout because there is high fat content in milk products that can cause you to feel lethargic and will increase your stomach’s acid content during a workout leading to bloating.
Spicy foods:
Spicy foods should be avoided eating before and after work out as they can result in indigestion, heartburn and many other unpleasant symptoms which will make you feel bad enough to abandon your workout.


5. Take enough sleep:

Don’t forget that you need enough sleep each night for maximum performance at the gym – try going to bed earlier if you’re not getting enough sleep!
You need to rest after working out.
It is important that you rest so your muscles, bones, and ligaments can recover.
If you don’t rest, it could lead to injuries or even worse problems such as joint issues! You should try going to bed earlier if you are not getting enough sleep.
Make sure you get enough sleep so that your body can recover properly overnight.


“The key to maximizing your workout is eating the right foods before and after you hit the gym.
This guide will help get you started with what to eat before, during, and after a workout.
” The main point of this blog post is that you should eat a healthy meal before and after the gym. If you are looking for more information on what to eat, then we can help.
Please reach out to our team of experts here at the gym for answers.
You can also find us on social media @energiegym and we’ll be happy to answer your questions there too! Thanks again for reading and see you soon 🙂

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