What should you eat before and after a workout?
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.
Sources & references
- Healthy diet fact sheet — World Health Organization
- Dietary guidelines for Indians — ICMR-National Institute of Nutrition
- A new predictive equation for resting energy expenditure (Mifflin-St Jeor) — American Journal of Clinical Nutrition
Reviewed for accuracy. Checked by the Fitholae editorial team against the public health and peer-reviewed references listed below. Read how we write and check content in our editorial policy.
General information, not medical advice. Fitholae provides fitness and nutrition education and does not diagnose, treat or replace care from a qualified professional. If you are pregnant, under 18, or managing a health condition, speak to a doctor or registered dietitian before acting on anything here. See our medical disclaimer.