The right nutrition around your workout can make a huge difference in your performance and recovery. What you eat before your workout affects your energy levels, while what you eat post-workout helps with muscle recovery and growth. In this blog, you’ll discover what to eat before and after your workout for maximum results.
What do you eat before your workout?
The goal of pre-workout nutrition is to provide your body with sufficient energy so that you can perform optimally. A good pre-workout meal contains:
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Complex carbohydrates for long-lasting energy (oatmeal, whole wheat bread, sweet potato).
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Proteins to minimize muscle breakdown (chicken, eggs, Greek yogurt, whey shake).
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Healthy fats in small amounts for a stable energy release (nuts, avocado, peanut butter).
💡 TIP: Eat your meal 1-2 hours before your workout. Short on time? Have a light snack like a banana with peanut butter or a protein shake 30-45 minutes before your workout.
What do you eat after your workout?
After your workout, your body needs nutrients to recover and build muscle. A good post-workout meal includes:
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Fast proteins for muscle recovery (whey protein shake, chicken fillet, low-fat cottage cheese).
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Fast carbohydrates to replenish your glycogen stores (rice, fruit, whole grain crackers).
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Healthy fats in small amounts for a balanced meal (nuts, olive oil, salmon).
💡 TIP: Try to have a meal or shake within 30-60 minutes after your workout to optimize the recovery process.
The role of 4Whey in your workout routine
At 4Whey we make it easy to optimize your protein intake. Our products help you build muscle and recover: Whey protein shakes – Ideal for quick absorption after your workout.
Optimize your nutrition with 4Whey
Want to take your workouts to the next level? Make sure you have the right nutrition before and after your workout! Order now at 4Whey and give your body the fuel it needs.
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What do you like to eat before and after your workout? Let us know in the comments!