Eating Before and After Exercise Food Examples

eating healthy food exercise before and after

Eating for Good health

The food you choose is important because there are certain foods that are ideal for eating after exercise to replenish lost protein and energy to regain muscle and others recommended as a pre-workout meal.

When you exercise, you do it in order to try to maintain good health or lose weight. Eating is key so that your body has the energy to perform the workouts that you do as well as for everyday tasks.

You have to wise on what to eat before and after your workouts, so you can make your the best at the gym, consider many aspects like how long you eat before and after each workout. You will find out in the following article.

It is important not to eat in large quantities before exercising because performance is not the same; the digestion process is activated and physical performance may be affected.

Pre-workout meal

You have to eat at least 1 hour before getting started. If you work at a low-intensity level, try to consume around 200 calories. but if you work at a higher intensity level, you need to consume between 400 to 500 calories.

When doing cardio sessions, you’ll need to eat a mix of  2/3 carbohydrates and 1/3 protein.


Natural Juices: Hydration is also important before you exercise, and better if it is a natural juice provides nutrients for the exercising better performance.

Fiber: The fiber is an excellent source of energy. To others found in cereals, it is also found in fruit. Eating a small portion of oatmeal or cereal with fruit is a very good choice to stay in the gym and have the energy needed.

Sugar: Sugar is also necessary to have a better performance in both physical activity and throughout the day. In this case, it is advisable to eat foods with natural sugar, fruits or cereals also contain sugar.

Eating after working out

Recovering energy after the workout is as important as the pre workout meal. Remember that when you exercise your body gets weak.

You need to be aware that when exercising you break down muscle tissue. That means that your muscles go into a repair mode. for this reason, Proteins are the key macro nutrients for muscle repair.

After finishing a cardio session, your body needs to consume carbohydrates, especially the ones with high fiber levels. Oatmeal, rice, whole wheat pasta, and most northern fruits are good sources.

Try to consume around 30 to 50 grams of these carbohydrates after a cardio session. Once you finish, wait between 5 to 10 minutes to eat.


The banana: It’s rich in natural sugars and essential minerals that help in muscle recovery after physical activity. These essential nutrients will provide extra energy to the body since replenishing reserves glucose in the body without raising their blood levels. In turn, promotes a balance of electrolytes, you avoid relapses by dehydration.

Eggs:  They are rich in protein and essential minerals after being absorbed, help muscles recover the efforts made during the year.

  • Consume it cooked after training serves to get an energy boost both physically and mentally.
  • And thanks to its amino acids, is a great support for building and strengthening muscles.

The soy milk: It’s easily digestible food, for his great contribution of protein and healthy fats, gives energy to their body.Its high content of vitamins, minerals, and fiber make it an ideal food for athletes, especially when their training is high impact.

Brown rice: It’s a prebiotic food that helps restore intestinal mucosa while promoting the elimination of waste. Its content of amino acids and carbohydrates makes it a fuel source for the body.

Almonds and other varieties of nuts are very healthy for athletes and people who are used to regular exercise. Despite their tiny size, they are a great source of essential fatty acids and high-quality proteins which, after being ingested, overlap the body ‘s energies.

Final Thoughts

Before training Carbohydrates are your best friends, these are the keepers of releasing energy during your workout. Remember to eat at least half an hour or an hour before your workout. If you have little time, try to eat a fruit or make a smoothie. These will give us energy and we will not leave so full for training.



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