Pre- and post-workout meals that ensure optimal success

Adequate nutrition and sufficient hydration are two key factors that contribute to optimal results from our exercise. Therefore, on the way to the desired sports goal, we must make sure that we eat foods that meet the needs of our body before and after exercise.

30 to 40 minutes before exercise, it is appropriate to eat foods that consist of simple carbohydrates, which provide energy, and healthy proteins, which contribute to the rapid recovery of muscles.

Before training, let's have a snack:

  1. Peanut butter + whole wheat bun
  2. Greek yogurt + fresh blueberries
  3. Low-fat cottage cheese + melon
  4. Dried fruit + nuts + a few pieces of dark chocolate
  5. Banana + almond butter

After exercise, time is of the essence. Don't wait too long, because it's best to eat a healthy meal 20 minutes after your workout. Choose from foods rich in protein, as the body needs material for successful muscle recovery after strenuous training.

Have peanut butter before your workout.
Have peanut butter before your workout.

After the workout, we treat ourselves to:

  1. Egg omelette + salad
  2. Grilled chicken breast + roasted sweet potatoes
  3. Grilled shrimp + brown rice
  4. Tuna salad + whole wheat bun
  5. Fried tofu + rice with vegetables
Grilled chicken breast + roasted sweet potatoes
Grilled chicken breast + roasted sweet potatoes

READ MORE: 10 delicious facts about chocolate that you probably don't know

If you don't have time to prepare a healthy meal, drink a healthy smoothie or reach for a banana and a pot of Greek yogurt. And most importantly - drink lots of water!

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