Fuel Your Workout


When it comes to working out, food plays a crucial role in fueling your body for optimal performance. Just like a car needs fuel to run, your body requires energy in the form of food to power through a workout.

In this blog post, we’ll explore some of the best foods to eat before and after a workout to help you get the most out of your exercise routine.


Pre-Workout Foods

The key to a successful pre-workout meal is to consume a combination of carbohydrates and protein about 30 minutes to an hour before exercising. Carbohydrates provide the necessary energy to power through your workout, while protein helps to build and repair muscle tissue.

Here are some great pre-workout food options:

Oatmeal: Oatmeal is an excellent source of complex carbohydrates that will provide a steady stream of energy during your workout. It’s also high in fibre, which will help you feel fuller longer.

Greek Yogurt: Greek yoghurt is a great source of protein and contains less sugar than regular yoghurt. Add some fruit or honey to sweeten it up and provide some quick energy.

Bananas: Bananas are a quick and easy source of carbohydrates that can be easily digested before a workout. They’re also rich in potassium, which can help prevent muscle cramps.

Smoothies: Smoothies are a great way to pack in a lot of nutrients before a workout. Blend together some fruit, yoghurt, and protein powder for a quick and easy pre-workout meal.


Post-Workout Foods

After a workout, your body needs to replenish the nutrients that were used up during exercise. It’s important to consume a combination of carbohydrates and protein within 30 minutes to an hour after working out to help your body recover.

Here are some great post-workout food options:

Grilled Chicken: Grilled chicken is an excellent source of lean protein that can help repair and rebuild muscle tissue. Pair it with some brown rice or sweet potatoes for some healthy carbohydrates.

Chocolate Milk: Chocolate milk contains the perfect ratio of carbohydrates to protein to help replenish glycogen stores and rebuild muscle tissue. Plus, it tastes great!

Quinoa: Quinoa is a great source of complex carbohydrates and contains all nine essential amino acids, making it a complete protein. It’s also high in fibre, which can help keep you feeling full.

Sweet Potatoes: Sweet potatoes are a great source of carbohydrates and are packed with vitamins and minerals. They’re also high in fibre, which can help regulate blood sugar levels.

Eggs: Eggs are an excellent source of protein and contain all nine essential amino acids. They’re also rich in vitamins and minerals, making them a great post-workout food option.



In addition to eating the right foods, it’s important to stay hydrated before, during, and after a workout. Water is the best choice for hydration, but sports drinks can also be beneficial for longer workouts, as they contain electrolytes that help to replenish what you lose through sweat.

It’s important to listen to your body and drink water whenever you’re thirsty. If you’re doing a longer workout, it’s a good idea to drink water or a sports drink every 15-20 minutes to help prevent dehydration.


In conclusion, the right foods can make a huge difference in your workout performance and recovery. Consuming a combination of carbohydrates and protein before and after your workout can help provide the necessary energy to power through your routine and rebuild muscle tissue afterwards.

Kilojoule Café at Body Action Gym is the ideal spot for you to get a delicious Pre- or Post-Workout meal to make sure you get the most out of your workout.

See you in the gym!