What to eat before and after training

What to eat before and after training

If you’re serious about working out, you’ll know that you need to stay properly fuelled. You can’t perform at your best unless you have the right snacks on hand to prepare you beforehand and help you recover more quickly afterwards. Here are some of our favourites:

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Banana on toast

Combining fruit with wholemeal bread gives you both simple and complex carbs in one meal. An instant sugar boost and fuel to get you through your workout. Add cinnamon for flavour, and let the banana boost your natural potassium pre-workout.


There’s an endless variety of smoothie recipes out there but including protein will help keep you full and build lean muscle. You can do this with protein powder, or by adding nuts or nut butters. Fruit brings with it fibre and that simple sugar rush. Enjoy something like banana, peanut butter and protein powder before a workout for a great boost. For extra complex carbs, add some raw porridge oats.

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Yoghurt and granola

If you’re planning a long run or an intensive workout such as from a rugby drill video from sportplan https://www.sportplan.net/drills/Rugby/ then you want something that’s easy to digest. Yoghurt is gentle on the stomach, and combined with granola has a slow burn carb hit.


Vegetable omelette and avocado

This meal really packs a nutritional punch. Protein from the eggs, fibre and vitamins from the vegetables and healthy fats from the avocado. Who could ask for more? It tastes great too. The health benefits of avocados are well known, you can read more about them here: https://www.bbcgoodfood.com/howto/guide/health-benefits-avocado.

Grilled chicken and mixed vegetables

The chicken contains lean protein and carbohydrates, helping your body build news muscle. Roast your vegetables in olive oil to enjoy the health benefits of both.

Salmon and sweet potato wedges

Olive oil roasted sweet potato makes the perfect accompaniment to succulent pan roasted salmon. Just top the fish steaks with a slice of lemon and a bay leaf and put into a hot oven. This meal works wonderfully with salad or a side of vegetables; you’ll forget how healthy this one is.

Diet is one of the most fundamental things to get right in any fitness programme. Avoid fads and keep your body fuelled with high quality ingredients and you will be looking and feeling great before you know it.

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