Whether your goal is to grow muscle or reduce weight, getting enough nutrition before and after your workouts is crucial to reaching your fitness objectives.

You can maintain good health, assist muscle recovery, and improve performance by making the appropriate food choices and timing your meals.

This post will provide you comprehensive instructions on the ideal meals to eat before and after an exercise, along with precise amounts and time, to help you reach your fitness objectives.

Nutrition Before Exercise

When you eat the correct foods before working out, your energy and endurance will be sufficient. Consuming carbs for instant energy and a moderate amount of protein to promote muscle function should be the main priorities.

To Reduce Weight:

• Almond butter on a banana 30 to 60 minutes prior to exercise.
  Benefits: Offers healthy fats and fast-digesting carbohydrates for long-lasting energy without adding too many calories.

• Mixed Berries with Greek Yoghurt 30 to 60 minutes prior to exercise.
  Benefits: Provides a good ratio of carbohydrates and protein, along with antioxidants from berries.

• Honey with Muesli one hour prior to exercise.
  Benefits: Offers a hint of sweetness for a rapid energy boost and complex carbohydrates for sustained energy.
  

  To Gain Muscle:

  How do I eat to put on muscle? Prioritise eating complex carbohydrates along with protein-rich foods like steak, poultry, tuna, and protein drinks.

• Banana and spinach Smoothie with Protein powder, 30 to 60 minutes prior to exercise.
  Advantages: Provides a blend of carbohydrates and protein along with vitamins and minerals from spinach.

• Sweet potato and chicken, one to two hours prior to exercise.
  Benefits: Rich in complex carbohydrates and protein, which promotes long-term energy and muscle regeneration.

• Whole grains toast with peanut butter, 30 to 60 minutes prior to exercise.
  Benefits: Provides a balanced pre-workout meal by combining protein, healthy fats, and carbohydrates.

  
  For athletes and fitness enthusiasts looking to reduce body fat, increase muscle, and replenish nutrients, sticking to an ideal diet is essential.
  

  Nutrition Following Exercise

  The main goals of post-workout nutrition are to hydrate the body, repair muscle tissue, and restore glycogen stores. Carbohydrates and protein must be consumed together.

  
  To Reduce Weight:

• Quinoa and mixed greens salad with Grilled Chicken and a light vinaigrette, no later than 30 minutes after exercise.
  Benefits: Offers complex carbohydrates for glycogen replenishment and lean protein for muscle repair.

• Pineapple with cottage cheese, no later than 30 minutes after exercise.
  Benefits: Provides simple carbohydrates and protein for speedy recuperation.

• Whey Protein shake, 15 to 30 minutes after your workout.
  Benefits: A quick and simple way to obtain protein without consuming extra calories for muscle repair.
  

  To Gain Muscle:

  How much post-workout protein should I consume? After an exercise, try to consume 20–30 grammes of protein to aid with muscle repair.

• Whole Grain Bread with olive oil Tuna, No later than 30 minutes after exercise.
  Benefits: Rich in complex carbohydrates and protein, which promotes muscular growth and glycogen resupply.

• Roasted sweet potatoes with lean stea, one hour after the workout.
  Benefits: Offers a good amount of complex carbohydrates and protein to aid in muscle building and repair.

• Vegetable and Egg White Omelette, no later than 30 minutes after exercise.
  Benefits: Rich in veggies that are high in vitamins and minerals, low in fat, and high in protein.
  

  Meal Quantities and Timing

Eating the appropriate foods at the proper times can improve recuperation, boost performance, and benefit general health.

• Prior to Exercise: Eat your meal 30 minutes to 2 hours prior before working out, depending on the meal's quantity. For a balanced energy and muscular support, aim for 20–30 grammes of carbohydrates and 10–20 grammes of protein.

• Post work out: For the best possible recuperation, try to eat within 30 to 1 hour after your workout. To help with muscle regeneration and to restore glycogen levels, aim for 20–30 grammes of protein and 30–40 grammes of carbohydrates.

Nutrition plays a crucial role in sustaining your active lifestyle so pay attention to your body needs. For athletes and fitness enthusiasts looking to reduce body fat, increase muscle, and replenish nutrients, sticking to an ideal diet is essential; Tell us about your ideas and how we might support you in your wellness journey to attain optimal health.

Popular food in sport

Beetroot Juice: Enhances oxygen utilisation and endurance.
Chia Seeds: High in fibre, protein, and omega-3 fatty acids.
Matcha green tea: Increases energy levels and speeds your metabolism.
Turmeric: Promotes joint health and lowers inflammation.
Coconut water: Electrolyte-rich water helps you stay hydrated and full of energy.

What effect do electrolytes have on exercise performance? Electrolytes sustain energy levels, avoid cramping, and maintain fluid equilibrium.