Pre- und Post-Workout-Nutrition

Overnight Porridge
Overnight Porridge

To optimize your energy supply, plan your snacks for before & after your workouts for better performance & recovery!

Energy for Before & After Your Workout

The perfect nutrition for before and after your training plays a vital role. Choosing the right snacks can help you maximize your training performance, reduce tiredness and boost regeneration.

Light Pre-Workout Snacks

If more than three hours have passed since your last meal, opt for a snack rich in protein and carbs. One to two hours before your training is ideal – this gives your body time to fuel up for the workout. Make sure you provide energy in the form of an easy-to-digest snack. This means no whole grain products and little fat, as those foods would occupy your stomach longer and provide energy very slowly. Working out with an empty stomach, however, is not recommended either as it leads to an energy slump. Some pre-workout snack ideas: two tablespoons hummus on a slice of rye-wheat bread or a banana and a tablespoon peanut butter.

What to Eat During a Workout

Usually, it’s not necessary to provide your body with energy during a workout – unless you’re training more than 90 minutes. In this case, you should fuel up. When prone to suffering from hypoglycemia, you could sip an isotonic drink or have a piece of corn sugar. Isotonic drinks are easily prepared at home, too. Just mix apple juice (1 part) with still or lightly sparkling mineral water (2 parts), then take a few sips every now and then during your workout.

Tips for Your Post-Workout Snack

After a workout, your body needs protein to build muscles and carbohydrates for the anabolic metabolism (the building up of organs and tissues). Carbs are not just vital for the training itself, but also for recovery. Plus, remember to hydrate after your workouts! Fill up your liquid reserves with calorie-free drinks.

Blood supply to your stomach is lower post-workout, therefore it might react sensitively to food.

Cater to Your Muscles’ Needs

Nutrition also plays an important role for your muscles. Choosing the right food can have positive effects on both training and regeneration. Especially foods rich in protein, like meat, fish, dairy products or beans, provide power and energy. Thanks to their spicy ingredients, ginger and chili improve blood flow in your muscles. Cherry juice helps combat sore muscles the day after and nuts not only contain healthy fats and protein, but also certain ingredients which help repair tiny muscle injuries. Also oats, dried figs, broccoli or quinoa make your muscles happy.

6 Valuable Tips on Fueling Up after A Workout

  • Step by step. Your stomach might be especially sensitive post-workout. Give it time and go from liquid to solid snacks.
  • Try liquid snacks! Fruit juice, whey or hypertonic sports drinks help fill up on carbs quickly after an intense training session.
  • Drink your protein. Shakes made of yoghurt, semi-skimmed milk or soy are ideal to stock up on protein after a workout.
  • Make your own energy oats. Mix low-fat plain yogurt or low-fat milk with a banana or oats.
  • Great carb sources: Pancakes and semolina porridge contain carbohydrates and protein! Plus, they taste great when combined with fresh or stewed fruit.
  • Pasta, please! After a workout, the appetite for foods rich in carbs increases. Opt for whole grain pasta, rice or potatoes and mix them with lean meat or fish and some veggies.



Written by Marcus

Fitness is not always easy and there is no perfect plan for everyone to stay fit for life. That is why I have set myself the goal of finding the most accessible way for people to build healthy lifestyles.