{"id":2876,"date":"2026-03-16T17:22:18","date_gmt":"2026-03-16T17:22:18","guid":{"rendered":"https:\/\/nutrialis.gr\/what-to-eat-before-and-after-training\/"},"modified":"2026-03-16T17:22:18","modified_gmt":"2026-03-16T17:22:18","slug":"what-to-eat-before-and-after-training","status":"publish","type":"post","link":"https:\/\/nutrialis.gr\/en\/what-to-eat-before-and-after-training\/","title":{"rendered":"What to eat before and after training"},"content":{"rendered":"<p>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. <\/p>\n<h5>Breakfast<\/h5>\n<p>Goal: Energy for the day<\/p>\n<ul>\n<li>Oats (50\u201360g)<\/li>\n<li>Milk or plant-based drink<\/li>\n<li>1 banana or other fruit<\/li>\n<li>A few nuts or honey<\/li>\n<\/ul>\n<h5><\/h5>\n<h5>Protein Drink #1<\/h5>\n<p>Goal: Extra protein &amp; steady energy<\/p>\n<ul>\n<li>1 scoop protein<\/li>\n<li>Water or milk<\/li>\n<li>(Optional) \u00bd banana or a little oats if you\u2019re hungry.<\/li>\n<\/ul>\n<p>Ideally consumed 2\u20133 hours after breakfast.<\/p>\n<h5>Lunch<\/h5>\n<p>Goal: Fuel for training<\/p>\n<ul>\n<li>Chicken \/ fish \/ legumes<\/li>\n<li>Rice \/ potato \/ whole grain pasta<\/li>\n<li>Salad with olive oil<\/li>\n<\/ul>\n<h5>Pre-Workout (60\u201390 minutes before)<\/h5>\n<p>Goal: Immediate energy<\/p>\n<ul>\n<li>Whole grain toast with turkey or honey<\/li>\n<li>Banana with a little yogurt<\/li>\n<\/ul>\n<h5>Workout<\/h5>\n<h5>Protein Drink #2 (Immediately after)<\/h5>\n<p>Goal: Recovery &amp; muscle growth<\/p>\n<ul>\n<li>1 scoop protein<\/li>\n<li>Water or milk<\/li>\n<\/ul>\n<p>If you can\u2019t eat immediately, this is ideal.<\/p>\n<h5>Dinner (30\u201360 minutes later)<\/h5>\n<p>Goal: Full recovery<\/p>\n<ul>\n<li>Eggs \/ chicken \/ fish<\/li>\n<li>Whole grain bread or potato<\/li>\n<li>Vegetables<\/li>\n<\/ul>\n<h5>Optional before bed<\/h5>\n<p>(If you\u2019re hungry or want extra protein)<\/p>\n<ul>\n<li>Greek yogurt or cottage cheese<\/li>\n<li>1 scoop protein<\/li>\n<\/ul>\n<h5>Total (including the 2 shakes)<\/h5>\n<ul>\n<li>+40\u201350g protein per day<\/li>\n<li>Better recovery<\/li>\n<li>More energy during training<\/li>\n<\/ul>\n<h5>Important Note<\/h5>\n<p><strong>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. <\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>What you eat before and after training depends on your goal.<\/p>\n","protected":false},"author":2,"featured_media":2873,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[89,92,90],"tags":[],"class_list":["post-2876","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-health","category-nutrition"],"acf":[],"_links":{"self":[{"href":"https:\/\/nutrialis.gr\/en\/wp-json\/wp\/v2\/posts\/2876","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/nutrialis.gr\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nutrialis.gr\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nutrialis.gr\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/nutrialis.gr\/en\/wp-json\/wp\/v2\/comments?post=2876"}],"version-history":[{"count":0,"href":"https:\/\/nutrialis.gr\/en\/wp-json\/wp\/v2\/posts\/2876\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nutrialis.gr\/en\/wp-json\/wp\/v2\/media\/2873"}],"wp:attachment":[{"href":"https:\/\/nutrialis.gr\/en\/wp-json\/wp\/v2\/media?parent=2876"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nutrialis.gr\/en\/wp-json\/wp\/v2\/categories?post=2876"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nutrialis.gr\/en\/wp-json\/wp\/v2\/tags?post=2876"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}