Fuelling Your Workout: What to Eat Before and After Exercising

Fuelling your body for a workout is essential for both performance and recovery, and the right nutrition can make a significant difference in how you feel during your sessions. Personally, I don’t eat before working out, but I’ve found a routine that works well for me, and I thought I’d share it in case it resonates with anyone else.
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Before a workout, I keep things pretty simple. I start my day with a black coffee and a pint of iced water. The caffeine from the coffee gives me a boost in energy and helps me stay focused during my workout. Hydration is key, so I make sure to drink plenty of water beforehand. I also take creatine daily, which I’ve found enhances my performance, especially during strength-based exercises.

Since I don’t eat before working out, I don’t feel sluggish or weighed down. Instead, I focus on hydration and make sure I’m providing my body with the nutrients it needs after my workout. My first meal of the day comes post-workout, and I focus on consuming whole, nutrient-dense foods. I avoid processed foods, instead opting for a balanced mix of protein, healthy fats, and carbohydrates from vegetables.

For protein, I rely heavily on beef, which I enjoy for its rich flavour and nutrient content. Beef is great for muscle recovery and provides the necessary building blocks to help repair and grow muscles after a workout.

I also eat a lot of tuna, which is a fantastic source of lean protein and omega-3 fatty acids. Tuna helps support muscle recovery while also contributing to overall health. For carbohydrates, I don’t eat bread, rice, or pasta, so I get my carbs from vegetables like sweet potatoes, roasted carrots, and other root vegetables. These help replenish glycogen stores used up during exercise. Healthy fats come from options like olive oil or nuts, which also help with recovery and provide long-lasting energy.

After my workout, I continue hydrating with water or sometimes a homemade electrolyte drink to replenish lost fluids. I usually wait around 30 to 60 minutes after exercising to eat, but I listen to my body and eat when I’m hungry. There’s no need to rush into a meal, but getting proper nutrition within an hour or so can help speed up recovery.

Everyone’s body responds differently, so it’s important to find a routine that works for you. If you prefer eating before your workout or have a particular dietary preference, that’s totally fine. The key is finding what fuels your body best. I’ve found that a whole food diet with a focus on hydration before and balanced meals after my workouts works well for me, and I’d love to hear what your approach is when it comes to fueling your workouts.