Nutrition
What should you eat before and after a workout?
By Fitholae Nutrition Team · Published · Updated · 6 min read
You don't need expensive supplements to fuel your session. Simple meals eaten 90–120 minutes before training provide better energy than a pre-workout powder.
Pre-workout (90-120 min before)
Focus on easy-to-digest carbohydrates and moderate protein. Think toast, fruit, or a small portion of porridge.
Post-workout (within 2-3 hours after)
Protein for muscle repair, carbohydrates to restore glycogen. Think paneer, eggs, dal, or curd.
Frequently asked questions
Can I train fasted?
Yes, if you prefer. Just ensure your overall daily protein and energy intake is sufficient.
Are pre-workout powders necessary?
No. Caffeine is the only active ingredient that helps most people, and coffee is cheaper.