What to Eat Before and After a Workout: Full Guide

Deciding carefully what to eat before and after training can make a real difference to your results. Many athletes mix up the foods that support recovery with the ones that help them reach their goals, and end up doing the opposite of what they intended. Your body needs energy to function, and it gets that energy by burning the three main macronutrients: carbohydrates, fat and protein. Keep in mind that any energy you don't use gets stored as phosphocreatine, glycogen and fat.

Your Daily Nutrition Baseline

Before getting into pre- and post-workout specifics, it helps to know your everyday baseline. As a rough figure, active people need around 24 kcal per kilogram of body weight per day, adjusted according to how much they train. In terms of macronutrients, that generally means about 4 grams of carbohydrates, 1 to 1.8 grams of protein and 1 gram of fat per kilogram of body weight, which breaks down to roughly 55-60% of calories from carbs, 12-15% from protein and 25-30% from fat.

How many calories should I eat around a workout?

As a general guide, active people need roughly 24 kcal per kilogram of body weight per day, adjusted up or down depending on how intense and frequent your training is. This is a starting point, not a fixed rule, since individual needs vary with age, goals and body composition.

What's a good macronutrient split for active people?

A common split for people who train regularly is 55 to 60 percent of calories from carbohydrates, 12 to 15 percent from protein and 25 to 30 percent from fat. In grams per kilogram of body weight, that usually works out to around 4 grams of carbohydrates, 1 to 1.8 grams of protein and 1 gram of fat.

What to Eat Before Endurance or Cardio Training

For running, cycling or any endurance-based session, timing and food choice both matter. Have a solid meal two to three hours before training, including enough carbohydrates and some protein. If you're pressed for time, a carbohydrate-rich snack works up to 10 minutes before you start. And don't forget to drink water before, during and after the session.

What should I eat before a cardio or endurance session?

Have a solid meal with plenty of carbohydrates and a moderate amount of protein two to three hours before you train. If you are short on time, a carbohydrate-rich snack up to 10 minutes before the session can still top up your energy, and you should keep drinking water before, during and after.

What to Eat Before Strength Training

Lifting sessions call for a slightly different balance. Eat a substantial meal two to three hours beforehand, combining carbohydrates and protein in roughly a 3:1 ratio. If you're short on time, a protein-rich snack or shake up to 10 minutes before training can do the job, and some lifters like to add a scoop of creatine monohydrate to their routine to support strength over time.

What should I eat before a strength training session?

Eat a substantial meal two to three hours beforehand, combining carbohydrates and protein in roughly a 3 to 1 ratio. If you need something quick, a protein-rich snack or shake up to 10 minutes before lifting can help without leaving you feeling heavy.

Best Pre-Workout Carbs and Protein

When you're choosing what to eat before training, stick to foods that are easy to digest so you don't feel heavy once you start moving.

Carbohydrates: banana, rice, potatoes, oats, pasta.

Protein: eggs, nuts, milk.

What are the best carbs to eat before training?

Easily digestible carbohydrates work best before exercise. Good options include banana, rice, potatoes, oats and pasta, since they provide steady energy without weighing down your stomach during the session.

Which proteins work well before a workout?

Lighter protein sources such as eggs, nuts and milk are a good choice before training, because they are easier to digest than a heavy protein meal and still help support your muscles during exercise.

Pre-Workout Supplements Worth Considering

Alongside food, some athletes use supplements to round out their pre-training routine. Creatine monohydrate, BCAAs, HMB and L-carnitine are among the most common choices, and electrolyte products can help if you tend to cramp during longer sessions. If you want a deeper look at this topic, our article on the benefits of pre-workout supplements covers it in more detail.

Should I take a pre-workout supplement?

It depends on your goals and how your body responds. Options such as creatine monohydrate, BCAAs, HMB and L-carnitine are commonly used before training to support performance and recovery, but they work best alongside a solid diet rather than replacing it.

What to Eat and Take After Training

Once your session is over, the priority shifts to recovery: protein to help repair muscle, plus carbohydrates to refill the energy you spent. A whey protein shake is a fast and convenient option if you can't sit down for a full meal straight away, and some people also add ZMA or glutamine to their evening routine to support recovery and sleep. For a full breakdown by goal, see our guide on what to eat after the gym.

What should I eat right after training?

Prioritise protein to support muscle repair, together with carbohydrates to refill the energy you used during the session. A balanced post-workout meal or a protein shake with fruit are both practical options depending on how much time you have.

Is a protein shake necessary after the gym?

No, it is not strictly necessary if you can get enough protein from whole foods soon after training. A shake is simply a convenient way to hit your protein target quickly, which is useful if you cannot sit down for a full meal right away.

Timing Your Meals Around Training

Getting the timing right matters just as much as what you choose to eat. Aim for a full meal two to three hours before training, with a light carbohydrate snack allowed up to 10 minutes beforehand if needed. After training, try to eat within a couple of hours, and keep drinking water throughout the whole process, not just around your workout.

How long before and after training should I eat?

Aim to eat a full meal two to three hours before training, with an optional light snack up to 10 minutes beforehand. After your session, try to eat within a couple of hours to support recovery, and keep hydrating throughout the whole process.

Remember: if you have any doubts about your particular case, speak to a healthcare professional. Food supplements are not a substitute for a varied and balanced diet.