Hi girls,

If you are out to achieve or maintain a fitness goal, it is very important to decide your pre and post workout meals beforehand. Your food choices directly impact your targets and energy levels. Today, I’m going to tell you which foods to choose that will work perfectly for your workout routines.


Mornings are the best time to gorge on some carbs, especially before your workout. But the key is to have a mixed pack of simple and complex carbs so that the release of energy during your workout is slow and steady throughout your workout.

Confused about what are simple and complex carbs? Don’t worry; I’ll break it down for you. A pre-workout meal of whole-wheat toast and fruits is easy for your body to digest and is the best combination for both types of carbs. It also helps give you the needed energy kick while keeping your body running.

Bananas too give similar benefits and can be used as an alternative to this. You can add a dash of cinnamon to this meal, it helps stabilise blood sugar and also improves brain function.

Greek yogurt with nuts also gives the little rev your body needs. You can try a combination of healthy nuts and seeds like almonds, walnuts, pine nuts, pumpkin seeds, melon seeds etc. This snack helps boost energy mid-workouts while keeping the insulin levels stable. Ensure that you consume only a small cup of yogurt and 1 tbsp of this trail mix. If you consume more, you could start feeling sluggish and slow during your work out.

Through the week, you can alternate through these meals for your pre workout routine.


The hours post workout is when the body goes into recovery mode and needs heavy nutrition. It is at this time that the body is vulnerable to infections, blood pressure fluctuations, blood sugar and energy levels. We call this time, The Window Period. Hence, it imperative to plan your post workout meal well in time.

Your meal must consist of a combination of lean protein and carbs.

Here’s what you can eat. Firstly, you can drink a protein shake made up of high-quality protein powder, skimmed milk or water plus added fruit. This works out as a good choice to replenish the proteins, vitamins, and minerals lost during the workout.

Follow this with grilled chicken, mixed veggies sautéed in olive oil along with a cup of brown rice or 50 grams of sweet potato.

Similarly, cottage cheese or eggs added to a bowl of veggies helps in muscle recovery and growth. This can be had with a slice of brown bread as it helps restore glycogen levels which often get depleted after a rigorous workout.

Now you can get your pre and post workout meal game right with these easy meals. Drop me a comment on how have the meals helped you through the week. And if you have a healthy meal recipe to share, I will be glad to hear from you.


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