Fuel Up Right!


Set to sweat, yet not sure what to munch on to fuel up the right way? Well, you want to know what to eat before and after a workout? We have got you covered! Here is a lowdown on the best foods to eat pre and post a workout or even if you are training for a race/ marathon. Your body is in recovery mode when you exercise, so you need a nutrient dense dish or food regime. Remember, carbohydrates are engine for your muscles and the harder your engine is working, the more carbs you need to keep your body moving. Protein is vital to help build and repair. So get an amalgamation of protein and carbs, optimal nutrition in your body an hour to three hours pre-workout and within approximately 20 minutes post-workout.

For gearing up for workouts, carbs can safely be your best friend forever. Remember to have a motley of complex and simple ones so that the release of energy during your workout is slow and steady through your exercise routine. Exercising on empty stomach can make workout seem harder and result in low energy levels.


  1. Whole-wheat toast with fruit gives you carbs, gives you energy besides is super easy to digest.
  2. You can try bananas with a dash of cinnamon, they are perfect in raising potassium levels, stabilizes blood sugar, amps energy levels and improves brain function while you’re working on your body.
  3. Greek yoghurt with some nuts, seeds and dried fruits or berries can be energy boosting, maintain insulin levels.
  4. Smoothies for the much needed proteins. Add some oatmeal to it, it is your best workout buddy.

  5. Apple makes for a great energy giving fruit and provides carbs.


  1. Grilled chicken with mixed vegetables. The lean protein and carbohydrates in chicken 
will fill you up without getting you bloated.
  2. Avocado with mixed vegetables omelet. Eggs are full of protein, vegetables will give you 
anti-oxidants and vitamins while avocado will give you fiber plus good mono-saturated fats.

  3. One bowl dish, with sweet potato and salmon. A fine combination of protein, peptides, supports joints and regulates insulin.
  4. Whole-wheat sandwich with hummus or peanut butter/ almond butter, tuna or turkey and spinach. Expect proteins, carbs, and look-good radiance.

  5. Chocolate milk is full of calcium, sodium, sugar and great for retaining fluid, regaining energy.

Carbs to Increase Energy:

Most important part of any workout is to consider and be selective on the food you choose to bring on your plate and what purpose they serve before and after you finish your sweat dish. The idea behind your pre-workout snack is to replenish your muscles with energy and power so that you can make the most out of your workout and speed up your gains to increase your fitness and strength. Let’s check out some of the best pre-and post-workout snacks and find out how should it look like. 

Nutritionist and Diet expert of Gympik, Sujetha Shetty says, “Carbohydrates are essential for your body as they break down into glucose and provide the energy required during workout.” Simple carbohydrates break down and get digested faster to supply energy. Consumption of carbs after an intense workout session helps replenish the carbohydrate shortage in the body and starts recovery process to maximize the overall benefits. It is important to eat within 15-30 minutes after your workout so that the repair process starts and your body can rejuvenate faster.

Protein to Repair Muscles:

Sujetha says, “Protein helps repairing your muscles, promote muscle synthesis, and generates an anabolic environment in your body. It also helps prevent muscle catabolism and muscle breakdown during workouts”. A balanced and substantial source of protein in pre-and post-workout snacks helps recover muscles and promotes muscle growth and recovery. Moreover, people who perform high intense workout sessions should add protein in their pre-and post-workout snacks according to the intensity of the workouts to ensure optimum benefits obtainment.

Hydrate Yourself

The importance of hydrating body cells cannot be ignored. It is essential to guzzle down fluids before, during and after any workout session since it not only hydrates cells but also cools down the body temperature during workout. Sujetha says, “To hydrate your body before workout, keep sipping water or fruit juices. Also, depending on the intensity of the workout you might need to drink water but remember not to gulp too much water at one go.” To replenish the lost fluid, drinking water after workout is equally important. If you are into any kind of training or sports you might be suggested to take sport drink or protein drinks that contain potassium, sodium, and magnesium to boost rehydration.

Pre-workout Snacks

Rice cakes with nut butter
Oatmeal with peanut butter and fruits
Roasted veggies with wholegrain bread
Greek yogurt with dry fruits and Cereal
High carbohydrate energy bar
Fruits or fruit smoothie or fruit bowl


  1. Whole eggs and toast with peanut butter
  2. Sprouts and Legumes
  3. Protein-packed green smoothie
  4. Peanut butter, chia seeds, banana on wholegrain toast
  5. Dried fruits with nuts and seeds

Post-Workout Snacks


  1. Baked veggies with Potatoes, Corn, Carrots, Peas
  2. Honey with Toast
  3. Fruits like Bananas or Oranges with Greek yogurt
  4. Cereals with Honey
  5. Whole wheat Bread
  6. Greek yogurt with berries


  • Chicken Roasted
  • Dry fruits including Almonds, Cranberry, Blueberry, Raisins, Walnuts
  • Milk with Cereal/Chocolate Milk
  • Fruit Smoothie
  • Paneer stir fried in olive oil
  • Omelette with veggies and roasted sweet potatoes
  • Last but not the least, the snacks shared above are only based on the nutritional requirement of an average person who follows a high to moderate intensity workout routine. You may consult your dietician or nutritionist and your personal trainer for your dietary requirement according to your fitness regimen, your body weight, height and any specifications you might need to consider. Remember to tweak your diet and trainings to keep monotony at bay and enjoy your fitness routine to the fullest! All the best for a happier and fitter you!’

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