There are many popular diets and healthy lifestyles such as vegetarian, Keto, Atkins, and veganism. But regardless of the diet, before and after working out, the body needs nutrients, and one way to get it is by eating a healthy meal, and eating before and after workouts maintains the body’s blood glucose and repairs muscles during recovery time. Also, drinking water is essential, for it balances water loss during exercise.


Both nutrition and exercise are crucial to refuelling the body with nutrients and improving performance; this is why it’s essential to eat and drink before and after workouts.


Before Workout

It’s important to eat before working out, so the body has fuel to maximize the workouts. It’s also vital to not eat anything; consume nutritious meals and snacks. Experts recommend eating at least two hours before a workout. Here are some other recommendations:


  • Drink plenty of water.
  • Do not eat refined carbohydrates such as white rice, white bread, and saturated fats. Instead, choose healthy carbohydrates: brown rice, whole-grain bread, fruits and vegetables; and low-fat yoghurt.
  • If there isn’t enough time to eat before working out, eat healthy snacks such as apples, yoghurt, or nuts.


After Workout

It’s normal to feel hungry and dehydrated after working out because the body burns a lot of calories and lose water. It may be tempting to eat an unhealthy meal after working out to satisfy hunger. The first thing to reach for after a vigorous workout is a glass of water to stay hydrated. After working out the body is in recovery mode and need water replenishment. In addition to drinking water, it’s also necessary to:


  • Consume healthy carbohydrates since the body has lost most of it during exercise.
  • Eat plenty of protein. Protein sources include fish, chicken, and beans.


While it’s true each person’s body is different, typically it’s not recommended to work out while hungry or thirsty; it’s like depriving the body of essential nutrients. Also, the work out won’t be as effective if the person would’ve eaten healthy foods before exercising. On the other hand, don’t eat a big meal less than 30 minutes to an hour before exercising; this could cause stomach cramps, nausea, and vomiting.