What to eat before and after a workout


To get the most out of a workout, one needs to eat food with the right nutrients before and after each session. Our bodies use a lot of energy during a workout, intense or otherwise. This is where nutrients come in: they make sure that there is a steady release of energy throughout the day. What would be the point of working out to keep fit if you end up tired and drained all the time! The right foods will also boost the immune system and stabilise blood sugar levels.

Here are some of the best before and after workout foods.

Try to avoid eating in the hour or so before a workout.




An apple is great for pre-workout sugar. You will avoid a sugar crash during your workout while also stocking up on vitamins, minerals and antioxidants.

Whole Wheat

Whole wheat

When it comes to gearing up for workout, carbohydrates are perfect because they provide a steady flow of energy. For an extra kick of energy, add fruit to your slice of bread.



Bananas are perfect in raising potassium levels, which drop when you sweat a lot. They are also rich in carbohydrates; they contain sugars and starch that serve as primary sources of energy for your body.

Don’t forget to drink plenty of liquids during workout. Without enough water during exercise, your body temperature can reach dangerously high levels.


Grilled Chicken

Grilled chicken

Your body is in recovery mode, so you need a nutrient dense dish. The lean protein and carbohydrates in chicken will fill you up without making you feel overly bloated.

Chocolate milk

Chocolate milk is favoured because it has everything you need in one glass: carbohydrates and protein for muscle recovery, water content to replace the fluids lost as sweat, plus calcium, sodium and sugar to help you recover faster, retain water and regain energy.



Pineapples will help your body heal after a workout. They contain bromelain, a natural anti-inflammatory that has been proven to heal bruises, sprains and swelling. They are also high in vitamin C, a key component in repairing tissue.

Make sure you eat at least within an hour after your workout to help your muscles recover properly.