Whether it’s a pre-workout meal or a post-gym snack, we’ve got the lowdown on what to eat before & after the gym, as well as whether you should eat before or after your workout
Choosing the right foods before you hit the gym can help you get the most out of your exercise session. Similarly, refuelling after you exercise can help maintain your overall health and fitness and aid your recovery. Read on for our tips on the best pre-workout foods, healthy snacks and post-workout meal ideas.
Is it better to eat before or after a workout?
When it comes to whether you should eat before or after you exercise, the short answer is: both.
As a general rule, if you’re going to be exercising for over an hour or completing a high-intensity workout, it’s a good idea to have a balanced meal two to three hours before your workout. Enjoying a pre-workout meal at this time gives your body enough time to digest the food, and top-up those energy supplies for your exercise session.
If you’re doing a shorter or lower intensity workout, you don’t necessarily have to eat beforehand. However, if you don’t eat before you exercise, make sure you refuel with a healthy snack or aim to eat a healthy, balanced meal within an hour of exercising, to help your body recover.
If you’re doing a long or very intense workout, fuel up with a carb-heavy pre-workout meal or snack two to three hours before you exercise, and then eat a high-protein post-workout meal within an hour of working out.
Wondering whether a high-intensity or low-intensity workout is best for you? Read our article on HIIT vs LIIT workouts.
Staying hydrated before, during and after your workout
Did you know that around half your body is made up of water? It’s essential for so many of your body’s everyday functions – from regulating temperature to keeping your energy levels steady. And when you exercise, your body loses water quickly.
During a workout, you can lose one to two litres of fluid every hour, mainly through sweat. That’s why staying hydrated is so important, especially when you're being active.
If you don’t drink enough water before, during or after your workout, you could become dehydrated. And that can affect more than just your energy levels. It can impact your performance, recovery and how your body copes with the heat.
Signs you might be dehydrated during exercise:
- Feeling thirsty
- Dark yellow, strong-smelling wee
- Feeling dizzy or lightheaded
- Weeing less often than usual
- Feeling tired
- A dry mouth, lips and tongue
- Sunken eyes
Keep your hydration on track
Don’t forget to drink plenty of water before, during and after exercise to ensure you stay hydrated. Looking to dial up your daily water intake? Check out these easy tips on how you can hit your hydration goals. If you struggle to drink the recommended amount of H2O each day, take a look at our range of hydration products.
How much should I drink when I exercise?
There’s no one-size-fits-all answer. How much you need to drink depends on things like your body size, how much you sweat, the weather and how hard you're working out. A good rule is to sip little and often, especially if you feel thirsty (that’s your body’s way of saying it needs a top-up).
For most workouts under an hour, plain water is usually enough. If you're exercising for longer or training hard, you might benefit from a sports drink with added electrolytes and carbohydrates to replace what you lose through sweat.
Make sure to watch out for overhydrating. Drinking too much water without enough electrolytes can lead to a rare condition called hyponatraemia. If you feel bloated, confused or sick during or after exercise, seek medical advice.
And finally, save the celebratory pint for later, alcohol can dehydrate you, just when your body needs fluid the most.
What should I eat before a workout?
If you’re planning a pre-workout meal or snack, consider which food groups are going to help fuel your body, and aim to eat two to three hours before you exercise.
When it comes to the best pre-workout meals, high-fibre carbs like porridge or wholemeal toast are a great choice, as they release energy slowly. Combine them with high-protein foods like eggs, peanut butter or chicken for a balanced and efficient pre-workout meal.
If you’re exercising early in the morning or you’re eating less than an hour before you plan to exercise, choose a healthy smaller snack that’s packed with carbs and easy to digest. Healthy pre-workout snacks include:
- Banana
- Low-fat natural yoghurt
- Crackers with low-fat soft cheese
- Fruit smoothie made with low-fat milk
Avoid foods that are high in fat or fibre if you’re eating less than an hour before your workout, as these can be harder to digest which may cause some discomfort and put you off your game!
Some people also choose to take a supplement like protein supplements, although this isn’t usually necessary unless you’re following an intense workout regime.
What should I eat after the gym?
When it comes to post-workout snacks and meals, plan to eat and drink something that will support your body in recovering after exercise and try to eat your post-exercise snack or meal within an hour of finishing your workout.
Including protein in your post-workout snack can help muscle growth and maintenance. Carbohydrates are also a good idea, as they’ll help replenish your body’s energy supplies.
Lacking post-workout snack and meal inspiration? Give one of these a go:
- Mixed nuts and dried fruit
- Greek yoghurt with oats and berries
- Peanut butter on rice cakes
- Cottage cheese and jacket potato
- Tuna salad sandwich made with wholemeal bread
- Eggs on toast
- Salmon and sweet potato
- Grilled chicken with rice and vegetables
Workout nutrition tips
Nutritional needs can vary depending on factors like the intensity of your workout, how long you’re exercising for and what your individual goals are. However, if you’re wanting to get the most out of your exercise, there are a few food groups that you won’t want to ignore, so try to include these in your pre-workout or post-gym snacks and meals:
Carbohydrates
Consider carbs one of your workout’s best friends. They’re the ones that’ll give your body the energy it needs, and the more you train, the more carbohydrates you’ll need. Therefore, it’s a good idea to include high-fibre carbs in every meal if you can. Good carbohydrate choices include:
- Wholegrain breads, rice, pasta and cereals
- Pulses (think beans, peas and lentils)
- Fruit and vegetables
- Sweet potatoes
Protein
Essential for the growth and maintenance of your muscles, you should aim to include protein in every meal if you can. High protein foods include:
- Lean meats, fish and poultry
- Low fat dairy
- Eggs
- Pulses, nuts, seeds and soy
- Quorn
Dairy
Full of calcium and protein, dairy is great for supporting bone health. Try to eat two to three portions of dairy a day.
Fats
Unsaturated fats are an important part of a healthy, balanced diet. Healthy unsaturated fats include:
- Unsaturated spreads
- Unsaturated oils such as rapeseed, olive or sunflower oil
- Nuts, seeds, olives and avocados
- Oily fish such as mackerel, salmon and sardines
Fruit & vegetables
It might sound obvious, but a diet rich in fruit and veg can help you get the vitamins, minerals and fibre you need to support your workout regime.
Unless you’re extremely active, eating a varied, balanced diet and staying hydrated should be enough to support your health.
However, if you’re following an intense workout regime or are working out for prolonged periods every day, you may choose to take additional supplements such as protein supplements or electrolytes – check out our range of sports nutrition options.
FAQs
How soon should you eat after a workout?
Regardless of whether you’ve done a short, low-intensity workout or a longer or higher-intensity workout, you should aim to refuel with a healthy snack or balanced meal within an hour of finishing your workout.
Can you work out on an empty stomach?
It’s better to eat two to three hours before you exercise, to fuel your body and really get the most out of your workout.
What happens if you don't eat after a workout?
Eating a healthy snack or meal after a workout helps give your body the nutrients it needs to aid recovery and help you get the most out of your workout. So, you might be missing a trick if you don’t eat after exercise – thirty minutes to an hour afterwards is best.
Is it better to exercise before you eat or after?
Both! Aim to eat a high-fibre, protein-rich meal two to three hours before a workout and schedule in a healthy snack thirty minutes to an hour after exercising.
