What to Eat Before and After Your Workout
16 Oct 2026
What to Eat Before and After Your Workout
Most people at the gym have simple requirements when it comes to food. You are not trying to cut weight for a bodybuilding competition. You just want to feel fine while working out and not be completely wrecked the next day. Some simple rules about food will take care of most issues.
Before you train
Your body likes to use carbohydrates for energy when you are working out, especially if you are doing a tough or prolonged session. Having some carb before your workout will give you some energy to work with, so that you are not starting your set totally empty. However, do not go overboard on the heavy meals, because they will probably just sit there in your stomach and make you feel uncomfortable while you are doing squat sets.
A small amount of carbs and some protein, taken 30-90 min before training is usually sufficient for most people. If you have less time before your session starts, go for easily digested foods. If you have more time, you can have something more substantial. Here are some options:
A banana, the perennial favorite
Some oats with milk or curd (or overnight oats if you are making it the previous day)
Toast with peanut butter
A small portion of poha or upma
Idli with a little sambar or chutney
A couple of dates with some almonds
Curd or yogurt with some chopped fruits
A boiled egg with a slice of toast
Roasted chana with an apple
A glass of milk with some cereal
What works for you is often a personal choice, some people can feel sick with oats, while some others may feel like kings after eating them. It is a good idea to experiment with different foods on a non-training day and see how your stomach reacts before going all out on a training day.
What if I am training on an empty stomach?
This works fine for many people, especially if you are training first thing in the morning. Many people feel good fasting, and for shorter or easier workouts, it may be all you need. Trust your gut feeling. If you feel dizzy or weak, you may need to eat a little something before training, maybe just half a banana.
After you train
Your muscles undergo a slight breakdown during training, which gets repaired afterwards, making the muscles stronger. Protein provides the building blocks for this repair process, while carbs replace the energy you lose during the session. That gives you the much desired post-workout boost, while also helping you not feel drained the next day.
So, some protein and some carbs after training is a good idea. Something wholesome to eat with a glass of water. A good window to eat after training is within 2 hours, but it is more of a guideline. If your next meal is after a few hours, it may also suffice.
Here are some options:
Eggs (scrambled, boiled or as omelette) with toast
Paneer bhurji or grilled paneer with roti
A glass of protein shake with a banana
Dal and rice with some veggies on the side
Chicken or fish with rice or roti
Rajma or chole with rice
Curd rice with some sprouts
Soya chunks or tofu stir fry with rice
Sprouts chaat with a glass of milk
A sandwich with peanut butter and a glass of milk
If you are looking for the easiest options, aim for some protein and some carbs with your post-workout meal. Most of the above-mentioned combinations have both.
Do not forget about water
Staying hydrated is essential throughout the day, not only during the workout. Drink water before, during and after training. You can judge how much water you need by the color of your urine. Light yellow is ideal. Dark means you need more water. For longer or more intense workouts, you can also have some salty drinks to replace the salt lost during sweating. Nimbu pani is a good option.
Summary
Have some carbs before training if you think you need it, otherwise skip if you feel like you can train on an empty stomach. Have some protein and carbs after training. Stay hydrated. You can always improvise and find a combination that suits you, there is no right or wrong answer as long as you are taking care of your body.