Workout Fuel: Pre- and Post-Workout Meals

By Afreen Bashir

Recognize the importance of maintaining a balanced combination of protein, carbohydrates, and fats in your diet to enhance your body's recovery process after a workout.

1. Protein, Carbs, and Fat Balance 

The key goal of a pre-workout meal is to replenish glycogen, providing immediate energy for your workout. Carbohydrates and protein aim to enhance endurance and fuel your muscles.

2. Why Eat Before a Workout? 

Oatmeal is a recognized powerhouse known for providing sustained energy, perfect for those early morning workouts on an empty stomach. 

3. Oatmeal 

Bananas with almond butter provide a quick energy boost from natural sugars, while almond butter contributes healthy fats and a touch of protein.

4. Banana with Almond Butter 

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Create a quick and easily digestible source of carbohydrates and protein by blending fruits, yogurt, and a scoop of protein powder.

5. Smoothie with Protein Powder 

Fuel your pregnancy with whole grains! Brown rice offers fiber, B vitamins, and magnesium, providing energy and essential nutrients. 

6. Importance of Post-Workout Nutrition 

Savor the combination of lean protein from chicken and aid the complex carbs in sweet potatoes that is perfect for replenishing glycogen.

7. Grilled Chicken with Sweet Potato 

The slow-release protein from cottage cheese, complemented by the natural sugars creates a balanced and nutrient-packed post-workout snack.

8. Cottage Cheese and Pineapple

Blend protein powder, nutrient-rich spinach, ripe banana, and milk to create a green power boost that offers a quick and easily digestible source of protein. 

9. Spinach and Banana Smoothie 

Optimize your workout fuel with the perfect blend of pre-and post-workout nutrition. Be aware of the science behind peak performance and recovery for a stronger, fitter you! 

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