Your workout doesn’t start when you hit the gym—it starts in the kitchen. What you eat before and after your workouts plays a huge role in your performance, recovery, and results. At Fitnova, we encourage our members to treat food as fuel. Here’s how to do it right.
Before Your Workout
Eating the right foods before exercise can help you perform better and avoid fatigue. Aim for a mix of carbs and protein 1–3 hours before hitting the gym.
- Carbs: Provide energy to power through your workout.
- Protein: Prepares muscles for the stress of lifting and movement.
Pre-Workout Snack Ideas:
- Banana with peanut butter
- Greek yogurt and berries
- Oatmeal with protein powder
- Whole grain toast with egg
Avoid heavy, high-fat meals as they can slow you down or cause discomfort while training.
After Your Workout
Your body needs nutrients to recover and grow after exercise. This is the time to prioritize protein to repair muscle and carbs to replenish energy stores.
Post-Workout Goals:
- Rebuild muscle with protein
- Rehydrate with water or electrolytes
- Replenish glycogen with quality carbs
Post-Workout Meal Ideas:
- Grilled chicken with sweet potato
- Protein shake with banana
- Tuna sandwich on whole wheat bread
- Rice bowl with tofu and veggies
Hydration is Key
Don’t forget to drink water before, during, and after your workout. Dehydration can reduce performance and recovery speed.
Final Thoughts:
Timing your meals and snacks around your workouts is just as important as the workouts themselves. Listen to your body, experiment with what feels best, and make your nutrition routine part of your training lifestyle. Fitnova trainers and nutrition advisors are always here to help guide your fueling strategy!