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What to Eat Before and After Training: How to Fuel up for Power and Recovery

You train hard, but have you ever considered whether you're getting the most out of your diet?


What you eat before and after training can make the difference between a mediocre workout and a session that makes you feel really strong.


It's not just about eating calories, but about providing your body with the right nutrients.


We'll tell you what should go on your plate and when.



Why is nutrition so important before and after a workout?

Female athlete before a workout

It's simple: your body is like an engine – if you put the wrong fuel in it, it won't run smoothly.


So if you're wondering why your training is sometimes tough or why you're not recovering properly after a hard workout, the answer could be on your plate.


Before training, you need the right energy to go full throttle. And afterwards, your muscles need to be fed the right nutrients to recover and grow.


It's about two things: power for training and fast recovery afterwards.



Should I eat before or after my training?

Athlete training with a kettlebell

The question of whether you should eat before or after training comes up again and again – and the answer is not as black and white as you might think. In fact, both are important because your pre- and post-workout nutrition plays different roles.


Why should I eat before training?


Eating before your workout gives you the energy you need to perform at your best. Without the right fuel, you're less likely to perform as well as you'd like.


You also risk feeling tired or even low on blood sugar, especially during intense workouts. Your muscles need carbohydrates to work properly and a little protein to avoid being broken down during your workout.


Benefits of eating before a workout:


  • More energy: Carbohydrates eaten before a workout are converted to glycogen, which fuels your muscle during the workout.

  • Muscle protection: Eating some protein before a workout helps protect your muscles and minimizes muscle tissue breakdown during exertion.

  • Better performance: With the right nutrients in your body, you can train harder and for longer, whether it's strength training or endurance training.


Why should I eat after a workout?


Post-workout is all about recovery. Your muscle fibers are depleted after a workout, small tears in the muscle tissue have occurred, and your body now needs the building blocks to repair those tears – and that happens through protein. Also, glycogen stores that you depleted during your workout are replenished through carbohydrates.


Eating after a workout ensures that your body quickly switches to recovery mode and focuses on building muscle. Without the right nutrients, the recovery process slows down and you'll struggle with muscle soreness and fatigue for longer.


The benefits of eating after a workout:


  • Faster recovery: Your muscles get the proteins they need to repair themselves and become stronger.

  • Replenishing energy stores: Carbohydrates ensure that your energy stores are replenished so that you don't feel drained for hours.

  • Reduced muscle soreness: With the right post-workout nutrition, you can minimize muscle soreness and get back to fitness faster.


Conclusion: eat before or after training? Both!


The trick is to time your meals so you have enough energy before your workout to perform at your best, and to help your body recover after your workout.


A balanced combination of carbohydrates and proteins before and after your workout ensures that you can train hard and regenerate optimally afterwards.


  • Before training: carbohydrates and a little protein to prepare you for the workout.

  • After training: proteins and carbohydrates to repair your muscles and replenish your energy stores.


If you follow both, you will feel how your performance and recovery time improve – and that ultimately means better progress and less muscle soreness.



What can I eat before training to give me full power?

Man on a treadmill

You have an intense workout ahead of you and are wondering how to get the most out of it. The solution is simple: your pre-workout snack should provide energy without weighing you down.


  • Carbohydrates are your fuel: they are quickly converted into energy and are what your muscles need to perform

  • Protein protects your muscles: it helps to protect your muscles during exercise, especially when you're working out intensely.

  • Fat is okay, but in moderation: too much fat slows down digestion, and you don't want a heavy meal in your stomach while you're doing squats and the like.


Here are a few simple and effective pre-workout meals


  • The goal is to eat something that is easy to digest and gives you enough power for your workout without making you tired.


    • Banana with peanut butter: the banana gives you quick energy and the peanut butter provides a small protein boost.

    • Oats with fruit: a small bowl of oats provides you with slow carbohydrates that keep you energized throughout your workout.

    • Skyr or low-fat quark with honey: this is the perfect combination of proteins and carbohydrates – easy to digest and delicious.


When is the best time to eat before a workout?


When you eat before a workout makes a big difference in how energized you are.


  • Too close to your workout? You may feel sluggish and bloated.

  • Too far in advance? You may have used up all your energy.


So timing is key to getting the most out of what you eat and when you work out.


1-2 hours before your workout: The sweet spot


The rule of thumb is to eat your meal 1-2 hours before your workout. This gives your body enough time to absorb the nutrients and convert them into energy without you feeling full during your workout. That way, you can get started with full power.


  • Why 1-2 hours? Your body needs time to digest the food and convert the carbohydrates into energy. At the same time, your muscles get a boost of protein to protect them before your workout.


30-60 minutes before: Light snack


If you're short on time and training is about to start, reach for a light snack that's quick to digest and gives you a quick energy boost. This is enough to give your body enough energy for a decent workout without feeling heavy or sluggish.


  • Examples of quick snacks:


    • A banana: It provides fast carbohydrates without weighing down your stomach.

    • A small smoothie with fruit: Light, liquid and quickly digested.

    • Low-fat quark with a teaspoon of honey: A quick combination of carbohydrates and proteins.



If you're an early riser and want to work out as soon as you wake up, you may not have time or desire for a big meal. In this case, a small, easy-to-digest snack is your best friend.


Eat something small like a banana or drink a smoothie so you're not working out on an empty stomach. Your body will thank you for giving it at least a small boost of energy.



What can I eat after training to regenerate quickly?

Athlete eating after training

The real magic happens after your workout: your muscle cells repair, grow and get stronger. But they need the right building blocks to do so – and these come from what you eat after your workout.


Protein is particularly important immediately after your workout because it helps your muscles to repair themselves. Carbohydrates help to replenish your energy stores.


Here are a few ideas of what you can eat after your workout:


  • Protein shake with banana: the classic. Quick to make and full of everything you need after a workout – proteins for your muscles and carbohydrates for your energy reserves.

  • Chicken with rice and vegetables: if you like it heartier, this is the perfect meal after a workout. Chicken provides protein, rice replenishes your energy stores and vegetables supply you with important micronutrients.

  • A smoothie with protein powder, oats and berries: quick to make, delicious and perfect for getting back on your feet after a workout.


Important: you should eat within the first 30-60 minutes of your workout to maximize recovery. This is the time frame in which your body absorbs nutrients best.



Eating around training: What if I have a special diet?


Do you follow a particular diet or eating pattern, such as vegetarian, vegan or low-carb? Don't worry, you can still ensure optimal pre- and post-workout nutrition.


  • Vegetarian/vegan: Be sure to use plant-based protein sources such as legumes, quinoa, tofu or plant-based protein powders.

  • Low-carb diet: Focus on protein and healthy fats. Avocados, nuts, or coconut oil can be a good source of energy if you want to reduce carbohydrates.

  • Gluten-free: There are many gluten-free carbohydrate sources such as rice, quinoa, or potatoes that you can use before and after training.


No matter what diet you follow, it's important to fuel your body properly so that it can perform at its best during training.



How to get the most out of your training – with the right nutrition


What you eat before and after your workout is just as important as the workout itself.


The right mix of proteins, carbohydrates and fats ensures that you can give it your all during your workout and recover quickly afterwards.


Customize your meals to your workout and get the most out of every workout.

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