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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Fueling your workouts right matters. But when you eat, it might surprise you.
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Fat loss? Muscle gain? Better endurance? Your nutrition needs shift depending on what you're aiming for.
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Think of it as fuel. Eating before a workout gives you energy, supports performance, and helps prevent muscle breakdown.
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A mix of carbs + protein 30–90 minutes before: Banana + peanut butter Greek yogurt + berries Oats + protein powder
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Even slight dehydration can kill performance. Drink water or an electrolyte mix pre-workout, especially if you sweat a lot.
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Now, it's about recovery. You've broken down muscle. Post-workout nutrition helps rebuild it, stronger.
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Aim for protein + carbs within 30–60 minutes: Protein shake + banana Eggs + toast Chicken + rice
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Here's the truth: Post-workout nutrition edges out pre-workout, especially for muscle repair and growth.
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If you consistently eat balanced meals, exact timing matters less. Don't stress over a 10-minute window.
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Pre-workout = energy. Post-workout = recovery. Both matter, but if you can only focus on one, make it post. Your muscles will thank you.
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