What to eat before and after training

What you eat before and after training depends on your goal (energy, muscle gain, fat loss). However, there are some basic principles you can follow.

Breakfast

Goal: Energy for the day

• Oats (50–60g)
• Milk or plant-based drink
• 1 banana or other fruit
• A few nuts or honey

Protein Drink #1

Goal: Extra protein & steady energy

• 1 scoop protein
• Water or milk
• (Optional) ½ banana or a little oats if you’re hungry.

Ideally consumed 2–3 hours after breakfast.

Lunch

Goal: Fuel for training

• Chicken / fish / legumes
• Rice / potato / whole grain pasta
• Salad with olive oil

Pre-Workout (60–90 minutes before)

Goal: Immediate energy

• Whole grain toast with turkey or honey
• Banana with a little yogurt

Workout

Protein Drink #2 (Immediately after)

Goal: Recovery & muscle growth

• 1 scoop protein
• Water or milk

If you can’t eat immediately, this is ideal.

Dinner (30–60 minutes later)

Goal: Full recovery

• Eggs / chicken / fish
• Whole grain bread or potato
• Vegetables

Optional before bed

(If you’re hungry or want extra protein)

• Greek yogurt or cottage cheese
• 1 scoop protein

Total (including the 2 shakes)

• +40–50g protein per day
• Better recovery
• More energy during training

Important Note

The information provided is not medical advice but is for informational purposes only. For any questions, changes to your dietary plan, or before taking dietary supplements, consult your personal nutritionist or doctor.