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The Fit Shop Cheltenham

What to Eat Before and After a Workout

If you want to get the most out of your training — whether it’s Bootcamp, Personal Training, Strength, Pilates or a cardio session — what you eat matters just as much as how you move. The right nutrition before and after a workout helps you train harder, recover faster and see better results.


At The Fit Shop, we often get asked:“What should I eat before and after a workout?”Here’s your complete, simple guide.


Why Nutrition Matters for Your Training

Food is fuel. The right nutrients help you:

  • Boost energy during training

  • Improve performance and strength

  • Support muscle growth & repair

  • Reduce fatigue

  • Speed up recovery


Whether you’re training early, mid-day or after work, these basics will help you feel your best.


What to Eat Before a Workout


Your pre-workout meal should provide energy, support muscle performance, and be light enough that you don’t feel sluggish.


1. Choose Easy-to-Digest Carbs

Carbs are your body’s preferred fuel.

Great options include:

  • Banana

  • Berries

  • Oats

  • Rice cakes

  • Toast

  • Smoothies

  • Muesli bar


Carbs give you the energy to power through high-intensity sessions like Bootcamp or conditioning.


2. Add a Little Protein

Protein helps support muscle function and reduces muscle breakdown during training.


Good sources:

  • Greek yoghurt

  • Protein shake

  • Eggs

  • Cottage cheese

  • Lean meats (if eating a full meal)


3. Keep Fats Low

High-fat foods slow digestion and may feel heavy during training.Save them for later in the day.


4. Timing Matters

  • Small snack: 30–60 minutes before training

  • Balanced meal: 2–3 hours before training


Quick Pre-Workout Snack Ideas

  • Banana + peanut butter (small amount)

  • Greek yoghurt with fruit

  • Protein smoothie

  • Rice cakes + honey

  • Oats with berries


What to Eat After a Workout


Your post-workout nutrition should help you recover, rebuild muscle, and replenish energy stores.


1. Prioritise Protein for Recovery

Protein helps repair muscle fibres and build strength.

Aim for 20–30g of protein from:

  • Chicken or turkey

  • Eggs

  • Fish

  • Tofu or tempeh

  • Whey or plant protein shake

  • Greek yoghurt


2. Add Carbs to Replenish Energy

After training, carbs restore the glycogen you used during your session.

Great options:

  • Rice

  • Sweet potato

  • Pasta

  • Wholegrain bread

  • Fruit

  • Quinoa


This is especially important after Bootcamp, strength sessions and conditioning.


3. Include Healthy Fats (Now It’s OK!)

Healthy fats support hormone balance and recovery.

Think:

  • Avocado

  • Nuts & seeds

  • Olive oil

  • Salmon


4. Hydrate Properly

Sweat = fluid loss.Rehydration boosts recovery and helps you perform well in your next session.


Water is usually enough — electrolytes can help after particularly sweaty, high-intensity sessions.


Sample Post-Workout Meal Ideas

  • Chicken, rice and vegetables

  • Protein smoothie + a piece of fruit

  • Omelette with veggies and wholegrain toast

  • Greek yoghurt bowl with muesli and berries

  • Salmon, sweet potato and greens


What About Training Early in the Morning?

If you can’t stomach much food:

  • Have half a banana, a protein shake, or a small snack

  • Eat your proper breakfast after your session


Listen to your body — some people train well fasted, others need a little fuel.


Fuel Well, Train Hard, Recover Smarter

At The Fit Shop Cheltenham, we want you to get the most out of your training — and nutrition plays a huge part in feeling strong, energised and ready to go.

If you want personalised guidance on how to fuel around your workouts, our coaches are here to help.

 
 
 

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