What to Eat Before And After The Gym
Do you find that you justify eating more because you've been to the gym? That your appetite increases after you work out? The good news is, that's totally fine, but, as the saying goes - you can't out-exercise a bad diet. You need to make sure that you're putting the right things in your body pre and post workout. Food is so important, not only does it fuel your body but it nourishes it too. With this in mind, we asked a range of fitness professionals what DO you eat when you're working out? Here, they share their healthy tips.
iStockBefore: Eggs
Why?"The whole egg, too. Packed full of protein and amazing benefits, throwing away the yolk is a big no no. It's packed full of essential nutrients".
SBC Collective founder Russell Bateman
iStockAfter: Sweet Potato With Salmon
Why?"After working out, your glycogen levels can drop. Eating sweet potatoes will help to restore them and, as they are complex carbohydrates, they will also give you slow releasing energy to help boost your energy during the day. Salmon has similar advantages to eating chicken and veg. However, salmon has bioactive peptides. These are small protein molecules and help to reduce inflammation, regulate your insulin levels and support your joints".
Scott Laidler, Celebrity Personal Trainer
iStockBefore: Toasted Rye, Nut Butter
Why?"I avoid eating directly before an exercise class as I want to concentrate on my muscles, not what's going on in my digestive system! So an hour before class I'll grab a slice of toasted rye with organic, sugar free almond butter or if I'm pushed for time a banana and a handful of blueberries. I also love coconut milk with raw cacao. These snacks give me a nutritional energy punch to carry me through a ballet-based workout."
Flik Swan, Co-founder of the Sleek Technique
iStockAfter: Quinoa, Sweet Potato And Salad
Why?"This meal is a protein-packed surprise. Hummus is made from chickpeas and, like all beans, is a great balance of carbs and protein. As is quinoa, a south American grain that is becoming really popular here due to its high protein and nutritional profile, and its versatility".
Fay Durrant, Holistic Personal Trainer & Pilates Teacher
AlamyBefore: Tuna Salad
Why?"You should never aim to eliminate carbs from your diet completely, but, if you’re doing cardiovascular exercise and trying to lose weight, it’s best not to eat carbohydrate rich foods right before you workout. Why? Because if your body is depleted of glycogen stores, it will prioritise burning fat for energy. For this reason, I would say to do cardio on an empty stomach if you train very early on in the day, or opt for a protein pre-workout meal such as chicken breast with spinach, chicken omelette, or a green leafy tuna salad"
Danni Levy, Weight loss expert & fitness model at USN Nutrition
iStockAfter: Blueberries
Why?"Berries have a lower glycemic index than other fruits and will therefore not cause such a dramatic spike in your blood glucose levels. They are also very high in antioxidants which will help to repair free radical damage caused by exercise".
Chris Ward, Personal Training Manager at Fitness First
iStockBefore: Peanut Butter On Wholegrain Toast
Why?"Wholegrain toast with banana gives you both types of carbs and is really easy to digest so you’ll have energy for your workout but it’s not heavy so you won’t feel too full or bloated. The banana and wholegrain bread are both complex carbohydrates so will slowly release energy. It's great for runners, especially as bananas are full of potassium, which your body loses when you sweat a lot."
Scott Laidler, Celebrity Personal Trainer
iStockAfter: Chia Seeds
Why?“Chia seeds have been found to support hydration and electrolyte balance which may be helpful for those who are busy and active and lose fluid through sweat.”
Lorna Driver-Davies, Nutritionist at the NutriCentre"Two table spoons of chia seeds contains five times the amount of calcium that milk has; two times the amount of antioxidants that blueberries have; three times the amount of iron in spinach; two times the amount of fibre in oatmeal; two times the amount of protein of any other bean, seed or grain, which is great for building muscle, and two times the amount of potassium in a banana."
Madeleine Shaw, Celebrity Nutritionist
iStockBefore: Spirulina
Why?"Antioxidant rich foods such as dark leafy greens, berries and superfoods such as spirulina and acai are good pre-workout to help combat the oxidative stress created by training. This boosts the immune system and helps protect against signs of ageing."
Charlie Cohen, Personal trainer, co-founder of That Girl and Sportswear Designer
Rex FeaturesAfter: Avocado On Toast
Why?"If you are eating more than 60 minutes after exercise, aim for a balance of protein, fats and low GI carbs - avocado, hummus and tomato on German rye toast is a simple breakfast, or lunch option on a workout day."
Cecilia Harris, celebrity personal trainer and founder of Results Fitness and Health Studios
IstockBefore: A Nutty/Seedy Smoothie
Why?
"Seeds and nuts are high in protein and good fats, which will mean they take longer to digest. But eat too many and you could feel yourself slowing down and feeling sluggish as you work out. Blending them up to make the smoothie or shake helps to speed up their digestion. Both of which, with the right ingredients, can provide a quick and easy to digest hit of good carbs, fibre, protein and water. The healthy sugars from the fruit provide a quick energy boost while seeds and nuts will keep your energy levels from dropping mid-workout."
Fay Durrant, Holistic Personal Trainer & Pilates Teacher
iStockAfter: Veggie And Protein-Packed Pasta
Why?"Post-workout food should be consumed, ideally, within an hour after completion. Again, this should be a balance of protein, to repair your muscles, and carbohydrates, to replace energy used. I always recommend meals such as pasta with meat sauce, fish and vegetables or red meat and vegetables. For vegetarians, pasta with meat alternatives are great, as well as vegetables such as broccoli and spinach as these will give you iron to gain back your strength."
Julie Burfoot-Brown, Owner of The Fitness Function and Gravity Trainer
iStockBefore: Nuts
"If you are looking to lose body fat, avoid fruit before you train as this has a negative effect. Avoid low fat foods and if you can't pronounce the ingredients on what you're eating, don't eat it! Nuts are wonderful sources of healthy fats that help your body maintain the blood sugar level stable for long periods. Before workout they are great with an organic espresso. Think organic almonds or a few macadamia nuts".
SBC Collective founder Russell Bateman
Rex FeaturesAfter: Lean White Meat With Brown Rice
Why?"Some experts advise switching to high GI white rice post-workout in order to replenish energy stores faster, but in my opinion, always avoid white rice for a sleek, slimmed-down bod."
Danni Levy, Weight loss expert & fitness model at USN Nutrition
iStockBefore: Coffee
Why?"It's the day starter of many, but why? The obvious answer is the caffeine and the energy boosts it gives. However, coffee also boasts many other health benefits such as helping to reduce body fat by increasing your metabolic rate, it's crammed with antioxidants and is now said to reduce the risks of diseases such as diabetes. I take mine with whey protein, which is proven to increase lean muscle mass with an effective exercise routine, reduce cholesterol and blood pressure and is full of nutrients. I like Twist shakes".
Callum Melly, Personal Trainer at Equinox Gym
iStockAfter: Homemade Hummus In Brown Pitta
Why?"No matter what type of exercise you put your body through, it is vital to replenish lost amino acids and fuel glycogen stores. You can make hummus quickly and easily by blending lemon juice, black pepper, chick peas, garlic and low-fat Greek yoghurt. A delightfully delicious veggie option."
Danni Levy, Weight loss expert & fitness model at USN Nutrition
iStockBefore: Homemade Fruit Smoothie
Why?"I think a smoothie is good fuel for training when you choose healthy, home-made fruit options. Use banana, a good energy source that's packed with potassium. The body doesn’t store potassium long which makes it a good option. Or try oats. They're a good source of fibre and B vitamins that contain complex carbs for slow absorption and sustained release of energy."
Ullises, Director of Personal Training, Reebok Sports Club
iStockAfter: Green Smoothie
Why?"After class I'll rehydrate with coconut water and a large smoothie, preferably 'green' so packed with ingredients like spinach, kale and cucumber and enhanced with a shot of ginger. If dinner is too far away I'll grab a bag of popcorn or better still a bowl of my homemade beetroot chips to tide me over. The key is to eat foods that will make you feel ready to go for your workout and don't ruin all your hard work after".
Flik Swan, Co-founder of the Sleek Technique
iStockBefore: A (Small) Bowl Of Wholegrain Cereal
Why?"The ideal pre-workout meal is consumed about two hours before exercise, contains about 300-500 calories, and is composed primarily of healthy carbohydrates. If you don’t have time to eat two hours before, a quick 50-100 calorie snack five to 10 minutes prior to exercise will also be effective. Try a small bowl of oatmeal or whole-grain cereal, or even sweet potato or yam as a pre-workout meal eaten two hours before your workout."
Daniel Herman, CEO, Bio-Synergy
iStockAfter: Green Vegetables
Why?"Think kale, broccoli and spinach. Dark green leafy vegetables are, calorie for calorie, probably the most concentrated source of nutrition of any food. Full of enzymes primed to help you lose fat and feel great! They are a rich source of minerals".
SBC Collective founder Russell Bateman
iStockBefore: Bananas
Why?"Bananas are the number one fruit for some of the world’s best athletes and it’s no surprise why: just eating two bananas before a workout provides you with enough energy for 90 minutes of strenuous exercise. They’re great fuel pre-workout as they’re packed with essential nutrients your body needs – especially before exercise. Bananas contain digestible carbohydrates, natural sugars and potassium: all of which help give you a sustained and substantial boost of energy. Eating a banana half an hour before will help ensure your muscles have enough energy to power through your workout as well as preventing a drop in blood sugar levels, which could lead to light-headedness and fatigue."
Albert Wright, Personal Trainer and Ex-Marine
iStockAfter: Nuts And Dried Fruit
Why?"Straight after an intense workout many calories can be lost. Those looking to recover fast will need to replace this lost energy. Nuts such as almonds or walnuts can provide lots of energy is small handfuls. They are also a great form of healthy fat and protein. Adding some dried fruit will ensure glycogen levels are rapidly replenished, ready for the next workout."
Tim Hart, Personal Trainer and Nutritionist, Reebok Sports Club
iStockBefore: Lentils
Why?"Lentils are a super source of sustained carb release. They’re also high in protein where non-meat sources are concerned, so ideal for veggies looking to sculpt a firm, toned figure."
Danni Levy, Weight loss expert & fitness model at USN Nutrition
iStockAfter: Salmon
Why?"Yes! Salmon is one of the best things to eat. It keeps you lean and healthy and is super high in protein. It also has Omega 3s that help fight against diseases."
SBC Collective founder Russell Bateman
iStockBefore: Green Tea
Why?"Thirty to 60 minutes before training, aim for a balance of medium GI carbs such as a banana followed by some nutritious protein and fats such as 1 handful of nuts. Add a little dark chocolate (4-6 squares) or one strong cup of green tea to boost fat burning potential (if that is the goal)."
Cecilia Harris, celebrity personal trainer and founder of Results Fitness and Health Studios
iStockAfter: Natural Greek Yoghurt
Why?"This is an excellent source of both complete protein and natural carbohydrate. The natural sugar is absorbed quickly helping speed up recovery. It also provides a protein boost helping reduce muscle breakdown."
Tim Hart, Personal Trainer and Nutritionist, Reebok Sports Club
iStockBefore: Wholegrain Rice Cakes And Nut Butter
Why?"If you plan on doing weight-bearing exercise during your session or class, you need to fuel your body with a good source of carbohydrates. If you’re on the go, wholegrain rice cakes are a quick and easy way to grab your carbs before you hit the weights. Top with sugar-free peanut butter or low fat cream cheese for an extra tasty snack."
Danni Levy, Weight loss expert & fitness model at USN Nutrition
iStockAfter: Homemade Fruit And Chia Salad
Why?"Fruits all contain different antioxidants vitamins and minerals so a good mix in your diet can tick off a few nutritional boxes; Try banana, kiwi, blueberry, pineapple and orange for an antioxidant-rich, anti-inflammatory, muscle-repairing mix that’s also full of vit C, fast acting carbs, and with some chia seeds sprinkled over the top could contain a heap of protein, omega 3 and more."
Fay Durrant, Holistic Personal Trainer & Pilates Teacher
Rex FeaturesAfter: Milk
Why?"Rather than water or sports drinks, try milk. There’s been lots of research about the benefits of drinking milk post-workout and, although it may sound strange, milk is great at helping gain muscle, increase fat loss and helping you rehydrate after exercise. Compared to water or most sports drinks, milk has nearly double the amount of carbohydrates and protein, which are key for muscle growth. Post-workout, the calcium in milk helps reduce stored fat as well as increase the rate our bodies break down fat. Finally, the high water content in milk helps to replace fluids lost as sweat".
Albert Wright, Personal Trainer and Ex-Marine
istockBefore: Maca And Cacao
Why?"Maca (a superfood beloved by the Incas and Peruvians) and cacao are both great pre-workout energy boosters and an excellent alternative to coffee. Add maca or cacao powder to a smoothie or shake."
Charlie Cohen, Personal trainer, co-founder of That Girl and Sportswear Designer
iStockAfter: Turkey Breast
Why?"Protein is a vital post-workout nutrient as your body is craving essential amino acids (found in protein) to help repair the damage caused by exercise. Turkey is very lean and easy to digest which means the vital nutrients will be transferred into your body much quicker than in red meats".
Chris Ward, Personal Training Manager at
Fitness First
iStockAfter: Rice Protein Powder
Why?"Aim to eat a post-exercise snack within 60 minutes: a quality protein in a shake form is ideal for optimal absorption. Pea or rice protein powders are natural vegan sources that are great for everyone, and easily digestible."
Cecilia Harris, celebrity personal trainer and founder of Results Fitness and Health Studios
iStockAfter: Fresh Orange Juice
Why?"Orange juice, not from concentrate, is a great post-workout choice. Fresh unadulterated fructose (fruit sugar) is all natural, and will help to refuel your empty muscles without polluting your body with additives and preservatives".
Chris Ward, Personal Training Manager at Fitness First
iStockBefore: Porridge With Fruit
Why?"Perfect for runners. Porridge is complex carbohydrate, is high in fibre and contains high levels of vitamin B. This means it will slowly release sugar into your blood steam giving you heaps of long-lasting energy. It’s low in fat and sugar, and will slowly release sugar into your blood stream, evening out your energy levels. Therefore, your energy levels won’t dramatically rise and fall, leaving you feeling dizzy, or tired. Porridge will also leave you feeling full for longer, without feeling bloated or heavy. Have it with fruit - the fluid content in the fruit will also help to hydrate your body. Make with milk rather than water for added calcium benefits. Strong bones and joints are less likely to be damaged when working out or pounding the ground during a run."
Scott Laidler, Celebrity Personal Trainer
iStockAfter: Liquid Whey Protein
Why?"Liquid whey protein is ideal post-workout because it is digested quickly. Whey supports protein synthesis and tissue repair."
SBC Collective founder Russell Bateman
Rex FeaturesBefore: An Apple (With Nut Butter)
Why?"Have an apple with some peanut butter or almond butter, an hour and a half before exercising. This mix of healthy carbs and a protein source works as a good energy booster. After exercising you should also have protein high dishes, such as chicken, cottage cheese, eggs or alternatively one of our protein shakes from the Barry's fuel bar. This high dose of protein will enhance muscle repair and regrowth."
Sandy Macaskill, UK co-founder and celebrity trainer at Barry's Bootcamp, London
istockphotoAfter: Cherries
Why?"Post-workout is recovery time and a food source high in vitamin C is usually a good starter. Cherries are the most antioxidant rich fruit on earth (although another fruit high in vitamin C will do) and will help aid recovery after the gym".
James Harrison, Personal Trainer at Virgin Active Barbican
iStockAfter: Hemp Protein
Why?"Protein is essential for muscle repair and will prevent you feeling the dreaded DOMs (delayed onset of muscle soreness) the following day. We like to whizz ours up in a blender with some fruit and almond milk!"
Sadie Reid, founder of Hip & Healthy
