What to eat for a pre and post-workout routine?

When you go for the workout, everyone needs to know what is essential. Everyone must be thinking about what to eat and what to avoid. You can ask your dietitian about this. They would suggest the best diet plan for refueling your muscles. Breakfast is an essential meal of the day, but it’s up to you to manage very well for reaping the benefits. Here in this blog, we will share some pre and post workout routine meals that keep you fit and healthy. Take a look, and do let us know about your experience. 

Pre-workout meals

Berry fruit with yogurt

Make a unique combo of Greek yogurt, granola and berries for pre-workout meals. It is one of the delicious things that boost up the energy level for a workout.

Avocado toast with boiled egg

You won’t get disappointed by avocado toast because it is a healthy appetite before a workout, and a hard-boiled egg would give more protein. This fancy breakfast is going to provide you with energy throughout the day even.

Peanut butter and banana

This is the perfect snack when you are in a rush, and people who are about to go for a longer workout can take a spread of peanut butter over the whole wheat toast and sprinkle chia seeds to add more nutrition to their meal. You are going to love this regularly before a workout.

Protein-packed waffles

Are you looking for some protein-based waffles? It’s essential to keep yourself energetic before exercise, and what would be better than this. Take waffles along with banana oatmeal and Greek yogurt. Keep this in the fridge to enjoy it later. You can even have it before and after a workout. It’s a great combo of the right nutrients, so don’t miss this.

Orange smoothie

Add the whole orange with protein powder and blend this to enjoy a real energy taste before a workout. Avoid adding too much sugar because it is not the best thing for all those who want to keep themselves fit. Take it before an activity and bring out the most energy of you.

Cocoa smoothie

Many of you are diehard fans of cocoa smoothies, and we want you not to miss this before exercise because it will keep you energetic rather than taking what is natural caffeine to perk up yourself before the gym. It is a perfect early morning workout combo that everyone can have.

Post-workout meals

Tuna fish

Tuna fish is one of the great sources of omega 3 fatty acids as well as protein. It contains a selenium-containing compound to protect the haemoglobin level for decreasing mercury toxicity. You can consume a piece of fish after a workout to keep yourself full after a post-workout routine. 

Greek yogurt

Greek yogurt contains more protein than regular yogurt because it helps satiety levels. It is one of the best snack options that can be consumed after a workout. It reduces hunger pangs. You have a wide range of its variety to make something delicious either make a smoothie with fruits or take it to restore energy level after a workout.

Cottage cheese

Cottage cheese is a protein-packed product to enjoy salad, wraps and sandwiches. It is one of the best protein and calcium sources because it has so many other nutrients that increase satiety levels. Commercial cottage cheese has included vitamin D as well is also very important for overall health. Take it with few slices of avocado and wheat bread to enjoy right after a workout. It revives your energy levels and recovers your muscles quickly.

Fruits and veggies

Add fruits and veggies in your post-workout meal such as apples, bananas, peaches, dragon fruit, tomatoes, beetroot and much more. Fruits and veggies won’t only boost your energy level to fight against toxic free oxygen radicals. You can fight heart disease, diabetes and obesity. Take at least 4-5 types of fruits and veggies regularly in a post-workout meal.

 Sweet potatoes

It’s a good choice because it has low calories and keeps you satisfied for a long time. It gives an instant energy boost to fight against cancer and other diseases. Sweet potatoes are best for weight loss and flush out toxins from the body. People who are on weight loss need to take it in routine. Sweet potatoes are best for controlling blood sugar level. Take boiled sweet potatoes rather than baked ones and enjoy the meal.


Get ready to give yourself a spike of energy with oatmeal because it won’t only lose weight but one of the beneficial things for post-workout choice. Oatmeal is loaded with vitamin E and other nutrients to increase satisfaction. It reduces bad cholesterol and fights against cancer disease. 

What to limit for the workout routine?

Sleep early

If you want to hit the gym early morning, make sure you have slept earlier because it would make you tired for the whole day and probably miss the gym. Sleep early not to skip the gym and for keeping yourself active throughout the day. 

Quit alcohol and drugs

People who are into drug addiction need to say goodbye to alcohol or drugs such as cocaine or opioid addiction because it definitely impacts health. If you don’t quit, then nothing would work for you.

Fried food items

We all know how much deep-fried food items are harmful to health, increase inflammation, and trigger many other diseases. If you want to live a healthy and balanced life, then keep yourself away from this.

Excessive sugar

When you are hitting the gym daily, you are burning more calories but make sure you are not consuming excessive sugar-filled smoothies. Sugar is harmful and won’t help in weight loss also upsets the blood sugar level as well. 

These are the best foods that everyone should have in a pre-workout and post-workout routine. Get the help of a dietitian to keep yourself stick to healthy nutrients. Never try anything by yourself without the recommendation of a nutritionist.

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