When it comes to getting the most out of your workout, and your results overall, does what you eat before and after make a difference? And if you had to choose, is one more important than the other?
We’re diving into the benefits of both and discussing how important your pre and post-workout nutrition is when it comes to energy, performance, and recovery.
What should you eat BEFORE a workout?
Think of your pre-workout meal as the fuel your body needs to perform. Whether you’re lifting weights or going for a long run, having the right amount of energy (and the right type of energy) on board can be the difference between smashing your workout or failing halfway through.
Carbs for energy:
Carbohydrates are key here, as they provide quick, accessible fuel for your muscles. If you’re short on time and need a quick energy boost, simple carbs are your best friend – think bananas, honey, rice cakes, or dates. They’re easy to digest and hit your bloodstream quickly, giving you fast energy. If you’ve got a couple of hours before your workout, then complex carbs are ideal. They digest more slowly, giving you a steady release of energy throughout your session. Good options include oats, sweet potatoes, wholegrain bread, or brown rice.
Protein for muscle preservation:
Protein pre-workout preps your muscles, giving them the amino acids they need to stay strong during exercise and helps prevent muscle breakdown during your workout. Protein is essential for muscle performance, but collagen protein specifically helps strengthen tendons and ligaments and helps decrease the risk of injury. If you’re short on time ahead of a workout or want to avoid training on a full stomach, a 20g collagen sachet or some Greek yoghurt would do the job. If you have more time, we recommend getting in a protein-based meal including meat, fish, eggs, or tofu.
What should you eat AFTER a workout?
Once your workout’s done, it’s all about repair & recovery. Your muscle fibres need repairing, and your energy stores need replenishing.
Protein for repair & growth:
After exercise, your muscles are in a heightened state of repair and need protein to begin the recovery process. During your workout, muscle fibres experience small tears (known as micro-tears), and protein is essential for rebuilding these fibres.
Carbs for replenishment:
After a workout, your body’s glycogen stores (the stored form of carbohydrates) become depleted, especially following intense or prolonged exercise so replenishing these is crucial to restoring your energy levels. Better yet, if you combine carbs with a source of protein this further maximises recovery, as carbs help shuttle protein to your muscles more effectively.
But, which is more important?
Honestly, both pre and post-workout nutrition are equally important, but there are a few scenarios when you may wish to prioritise one over the other...
When pre-workout nutrition is most important:
For intense, high-energy workouts:
If you’re doing intense cardio, weightlifting, or high-intensity interval training (HIIT), your body needs immediate energy to fuel these activities, and carbs would be particularly important here.
When exercising first thing in the morning:
If you're training first thing and it’s been 8 hours since your last meal (aka dinner), eating before your workout can help prevent your body from burning muscle for fuel. A light snack of carbs and protein (a banana and a collagen protein sachet, for example) can give you the energy boost you need to perform well and preserve muscle mass, without feeling like you’re training with a full stomach.
To boost endurance:
For longer workouts like running or cycling, eating carbs beforehand ensures you have sustained energy throughout your session, helping to prevent fatigue midway through, while pre-workout protein protects your muscles (which are even more susceptible to muscle breakdown during longer bouts of endurance training). If you choose collagen protein specifically, this also helps protect your joints, tendons, and ligaments from stress.
If you workout late at night:
To avoid eating too close to bedtime (which can disrupt the quality of your sleep), it would be better to have a bigger meal prior to training, then a small protein- and carb-based snack afterwards if needed. The nutrients consumed pre-workout will still be in your system to aid in recovery, and your sleep won’t be impacted.
When Post-Workout Nutrition Is Most Important:
If your main goal is to build muscle:
Protein post-workout is essential for hypertrophy. As mentioned, when you experience these micro-tears your muscles are then primed to absorb nutrients that are required for growth. A post-workout hit of protein (ideally at least 20-30g) essentially optimises muscle protein synthesis.
To help reduce muscle soreness:
If you’re prone to muscle soreness after workouts, then kickstarting the recovery process can help reduce any subsequent muscle aches as well as reducing inflammation
If you have multiple training sessions in a day:
If you’re training for a specific event that requires more than one session per day, your post-workout meal is essential - especially after your first workout. Getting a meal in straight away can kick-start your recovery and as discussed, replenish your glycogen stores to ensure you have the energy for your next session.
But you also need to consider this…
The best results come from hitting your overall daily nutrient needs! Yes, tailoring your meal timings around your workouts can help optimise your progress, so it’s worth experimenting with. But you also need to consider what you’re consuming throughout the day. Nailing one meal is just one piece of the puzzle, and if your overall nutrition is lacking, a solid pre or post-workout meal won’t guarantee progress. Consistency with balanced meals, proper hydration, and adequate rest is key to achieving any fitness goals!
