What to Eat Before and After a Workout (Science-Backed Guide)

TL;DR

• Eat a mixed meal of protein and carbs 1 to 3 hours before training for best performance
• Post-workout, aim for 20 to 40g of protein within a few hours (the “anabolic window” is not as narrow as claimed)
• Total daily protein intake matters more than exact meal timing
• Track your pre and post workout meals for free with Chowdown, an AI macro tracker that works from food photos

You’ve just finished a solid workout. Your muscles are pumped, your heart rate is up, and your first thought is: “What should I eat now?” Your second thought: “Did I eat the right thing before?”

Workout nutrition matters, but not in the way most fitness influencers would have you believe. The “anabolic window” panic, the pre-workout meal obsession, the carefully timed protein shakes: most of it is overcomplicated nonsense.

Here’s what the science actually says, and what you should actually do.

Pre-Workout Nutrition: What to Eat Before Training

Why It Matters

The food you eat before training serves two purposes: providing energy for the workout itself and reducing muscle protein breakdown during exercise. Without adequate fuel, your performance drops, you fatigue faster, and your body may break down more muscle for energy.

The Science

Research from the Journal of the International Society of Sports Nutrition consistently shows that a mixed meal containing protein and carbohydrates consumed 1 to 3 hours before training improves performance compared to training on an empty stomach.

The key findings:

• Carbohydrates top up glycogen stores and fuel high-intensity work
• Protein provides amino acids that reduce muscle breakdown during exercise
• Fat is fine to include but slows digestion, so keep it moderate if eating close to training
• Timing is flexible: 1 to 3 hours before works for most people

What to Eat

The closer you eat to your workout, the smaller and simpler the meal should be.

2 to 3 hours before (full meal):

• Chicken breast with rice and vegetables
• Pasta with lean mince and tomato sauce
• Salmon with sweet potato

1 to 2 hours before (lighter meal):

• Greek yoghurt with banana and granola
• Overnight oats with protein powder
• Turkey and avocado wrap

30 to 60 minutes before (small snack):

• Banana with peanut butter
• Rice cakes with honey
• Protein bar

Training fasted? It’s not ideal for performance, but it won’t ruin your gains if the rest of your nutrition is solid. If you train first thing in the morning, at minimum have a protein shake or banana beforehand.

Post-Workout Nutrition: What to Eat After Training

The “Anabolic Window” Myth

Let’s address this head-on. The idea that you must consume protein within 30 minutes of training or lose all your gains is largely debunked.

A 2013 meta-analysis by Schoenfeld, Aragon, and Krieger examined 23 studies and found that total daily protein intake was far more important than post-workout timing. The “window” is more like a “barn door”: you have several hours, not 30 minutes.

The exception: if you trained completely fasted (no food for 4 or more hours before training), then eating relatively soon after makes more sense. Your body has no recent amino acids to draw from, so getting protein in within an hour or two post-workout is sensible.

What Actually Matters Post-Workout

Protein: 20 to 40g of protein after training supports muscle protein synthesis. This is the recovery signal your muscles need. Any quality protein source works: chicken, fish, eggs, dairy, protein shake, or a combination.

Carbohydrates: If you’re training again within 24 hours, replenishing glycogen stores with carbs is important. If you’re not training again until tomorrow, the urgency is lower as long as your total daily carb intake is adequate.

Hydration: You lose 500ml to 1 litre of water per hour of exercise. Rehydrate. This isn’t glamorous advice, but dehydration impairs recovery more than imperfect meal timing.

Post-Workout Meal Ideas

Your post-workout meal doesn’t need to be anything special. It just needs to contain protein and ideally some carbs. Here are practical options:

Quick (under 5 minutes):

• Protein shake with banana
• Greek yoghurt with berries and honey
• Chocolate milk (genuinely one of the best recovery drinks)

Proper meal (15 to 20 minutes):

• Chicken stir-fry with rice and vegetables
• Tuna and white bean salad
• Eggs on toast with avocado

10 Pre and Post Workout Meals with Full Macros

Pre-Workout Meals

1. Overnight Protein Oats 40g oats, 1 scoop whey, 200ml milk, banana. Prep the night before.

Protein	Carbs	Fats	Calories
38g	58g	12g	490

2. Chicken and Rice Bowl 150g chicken breast, 80g (dry) rice, mixed vegetables, soy sauce.

Protein	Carbs	Fats	Calories
42g	55g	5g	435

3. Greek Yoghurt Power Bowl 200g Greek yoghurt, 30g granola, banana, drizzle of honey.

Protein	Carbs	Fats	Calories
25g	52g	8g	380

4. Turkey and Avocado Wrap Whole wheat wrap, 100g turkey, half an avocado, lettuce, tomato.

Protein	Carbs	Fats	Calories
28g	30g	16g	378

5. Peanut Butter Banana Toast 2 slices whole wheat toast, 1 tbsp peanut butter, sliced banana.

Protein	Carbs	Fats	Calories
12g	52g	12g	362

Post-Workout Meals

6. Protein Pancakes 1 scoop whey, 1 banana, 2 eggs, 30g oats. Top with berries.

Protein	Carbs	Fats	Calories
38g	45g	12g	436

7. Salmon with Sweet Potato 130g salmon fillet, 150g sweet potato, steamed broccoli.

Protein	Carbs	Fats	Calories
34g	38g	14g	418

8. Chicken Burrito Bowl 150g chicken, 60g rice, black beans, salsa, lettuce.

Protein	Carbs	Fats	Calories
46g	48g	6g	430

9. Tuna Rice Cakes 1 tin tuna (drained), 3 rice cakes, cottage cheese, cucumber.

Protein	Carbs	Fats	Calories
35g	28g	4g	288

10. Chocolate Milk Recovery Shake 500ml chocolate milk with 1 scoop whey protein blended in.

Protein	Carbs	Fats	Calories
40g	50g	10g	450

Should You Change Your Macros on Training Days?

For most people: no. Keep your daily macro targets consistent whether you train or not. Your body recovers and builds muscle over hours and days, not just during the workout itself.

The exception: if you’re doing serious body recomposition or are an advanced athlete, you might benefit from cycling carbs slightly higher on training days and slightly lower on rest days. But for 90% of people, consistent daily targets work best.

If you’re not sure what your targets should be, our free macro calculator accounts for your activity level and goals.

What About Supplements?

You don’t need any supplements for effective workout nutrition. Whole food handles it all. That said, two supplements have strong research backing:

Whey protein is convenient, not magical. If you struggle to hit your daily protein target through food alone, a shake is a fast, affordable way to close the gap. Optimum Nutrition Gold Standard is the go-to for a reason — it mixes well and tastes decent. That’s all whey is: dried milk protein.

Creatine monohydrate (5g daily) is the most researched sports supplement in existence. It improves high-intensity performance and supports muscle growth. Timing doesn’t matter; just take it daily.

Everything else (BCAAs, pre-workout powders, mass gainers) is either unnecessary or overpriced for what it delivers.

How to Track Workout Nutrition

The simplest approach: scan your pre and post workout meals with Chowdown. Take a photo, the AI identifies the food and breaks down the macros. Two meals scanned in about 20 seconds total.

Over time, you’ll build a food history of your go-to workout meals. Chowdown remembers what you’ve eaten before, so re-logging your standard pre-workout oats or post-workout chicken bowl becomes even faster.

And since Chowdown is completely free with no premium tier, you’re not paying a subscription just to know if you ate enough protein after your session.

The Bottom Line

Workout nutrition doesn’t need to be complicated. Here’s the entire strategy in four lines:

1. Eat a meal with protein and carbs 1 to 3 hours before training
2. Eat a meal with protein (and ideally carbs) within a few hours after training
3. Don’t panic about exact timing; total daily intake matters far more
4. Hit your protein target across the whole day, not just around your workout

The best workout nutrition plan is one you can maintain consistently. Track your meals, hit your macros, train hard, and let the results come. No special supplements, no 30-minute panic, no unnecessary complexity.

Use our free macro calculator to dial in your targets, then track your progress with Chowdown.

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