1. Why Pre- and Post-Workout Fuel Matters

Food is energy. What you eat gives your muscles the fuel they need to move, lift, and perform.

• Before your workout, food helps prevent fatigue and gives you steady energy.

• After your workout, food helps repair muscles, replenish energy stores, and reduce soreness.
  You don’t need large meals — just the right type of food at the right time.

2. What to Eat Before a Workout

Before exercising, focus on carbs for energy and a little protein for stability. Keep it light so you don’t feel heavy or sluggish.
Good pre-workout options:

• Banana with peanut butter

• Greek yogurt with berries

• A slice of toast with honey

• Oatmeal with fruit

• A small smoothie
  Try to eat 60–90 minutes before your workout. If you’re short on time, choose something very light — like half a banana — 20–30 minutes before.

3. Should You Work Out on an Empty Stomach?

Some people feel fine exercising fasted, especially during easy morning sessions. But if you often feel:

• Lightheaded

• Low energy

• Weak
  …then a small snack before training will help. Listen to your body — both approaches can be fine, depending on the workout and your comfort.

4. What to Eat After a Workout

After your workout, your body needs protein to repair muscles and carbs to refill energy stores. Aim to eat something within 1–2 hours.
Good post-workout meals and snacks:

• A protein shake with fruit

• Chicken or tofu with rice and vegetables

• Eggs on whole-grain toast

• Greek yogurt with granola

• Salmon with potatoes
  This doesn’t need to be complicated. Simple, balanced meals work best.

5. How Much Protein Do You Need?

You don’t need large amounts. Most people benefit from about 20–30 grams of protein after a workout. This supports muscle recovery and reduces soreness.
Examples of 20–30g protein:

• 1 protein shake

• 1 cup Greek yogurt

• 2–3 eggs

• A palm-sized portion of chicken or fish

6. Don’t Forget Hydration

Water is just as important as food. Even mild dehydration can affect performance and recovery.
Guidelines:

• Sip water throughout the day

• Drink before your workout

• Drink after your workout
  During long or very intense sessions, electrolyte drinks can help replace minerals lost in sweat.

7. Carbs Are Not the Enemy — They’re Fuel

Carbs give your muscles the energy they need. If you feel low energy during workouts, you may not be eating enough carbs. Whole-grain bread, rice, fruit, potatoes, oats, and pasta are all great options.

8. Keep It Simple and Consistent

You don’t need special products or complicated timing. The best workout fuel is regular, balanced meals with a mix of carbs, protein, and healthy fats. Find combinations that feel good for your body and fit your routine.