What to eat before and after a fitness gym workout

In the morning Fitness workout classes, I keep hearing, that a few participants don’t eat breakfast before the class.

So here are some facts and info, why this is not a good idea.
And it doesn’t matter, what outcome you like to achieve with the workout. Most participants want to lose weight, tone the body, build up muscles, gain vitality and stamina.

I always eat breakfast, about 90 minutes before class. Mostly it's porridge, fruits, self-made granola and greek yoghurt.
I drink water before the class, and after. In case you want to drink something else: Herbal tea is good. Not too much black tea or coffee. This can’t replace the water, we need for the workout.

The other important info is, that you need to eat something directly after the workout to get the best results.

Here an overview:
What to Eat After a Workout

You put a lot of effort into your workouts, always looking to perform better and reach your goals.
Optimize your achievements with eating after a workout.
Getting in the right nutrients after exercise can help you rebuild your muscle proteins. It also helps stimulate growth of new muscle.

The timing of after your workout meal matters
Although the timing does not need to be exact, many experts recommend eating your post-workout meal within 45 minutes.
The primary goal of your post-workout meal is to supply your body with the right nutrients for adequate recovery and to maximize the benefits of your workout.
Choosing easily digested foods will promote faster nutrient absorption.
The following lists contain examples of simple and easily digested foods:

  • Sweet potatoes
  • Quinoa
  • Fruits (pineapple, berries, banana, kiwi)
  • Rice
  • Oatmeal
  • Potatoes
  • Dark, leafy green vegetables


  • Plant-based protein powder
  • Eggs
  • Greek yogurt
  • Cottage cheese
  • Salmon
  • Protein bar


  • Avocado
  • Nuts
  • Nut butters
  • Trail mix (dried fruits and nuts)

Make Sure to Drink Plenty of Water
It is important to drink plenty of water before and after your workout.
When you are properly hydrated, this ensures the optimal internal environment for your body to maximize results.

What to eat before a workout

The timing of your pre-workout meal Is key
To maximize the results of your training, try to eat a complete meal containing carbs, protein and fat 2–3 hours before you exercise.
In the morning this might be too early for you.  Then start with a smaller and simpler meal. If you eat 45–60 minutes prior to your workout, choose foods that are simple to digest and contain mainly carbs and some protein.

If your workout starts within an hour or less

  • Greek yogurt and fruit
  • Nutrition bar with protein and wholesome ingredients
  • A piece of fruit, such as a banana, orange or apple

Of course, we always find articles, who say the opposite:

Click here to get info You do NOT need to eat before a workout

I recommend to listen to your body.