Eating before can boost your energy and performance, while eating after helps your muscles recover and rebuild. The most important thing is to fuel your body consistently not just around your workout.
The answer depends on your goal, workout intensity, and personal preference. If you're doing a long or intense workout, eating a balanced meal or snack 1–3 hours beforehand can help improve energy and performance. After your workout, consuming protein along with carbohydrates supports muscle recovery and replenishes energy stores.
What should I eat before a workout?
Choose easily digestible carbohydrates with some protein, such as oats with yogurt, toast with peanut butter, or a banana with whey protein.
What should I eat after a workout?
- A combination of protein and carbohydrates, such as rice with chicken, eggs with toast, or Greek yogurt with fruit.
Want better meals for your team?
Carb Theory helps offices plan fresh, balanced meals with flexible daily and weekly options.