What to Eat Before and After the Gym: Nutrition Tips for Faster Results
Why Nutrition Matters for Your Workouts
You’ve probably heard the saying: “You can’t out-train a bad diet.” It’s true. Whether your goal is to lose fat, build muscle, or simply feel better, what you eat before and after your workout plays a huge role in your results.
At Victory, our personal trainers see it all the time — people putting in the work in the gym but not fuelling their body properly. Let’s fix that.
What to Eat Before a Workout
You want foods that give you energy without weighing you down. Aim to eat 1–3 hours before training.
Best pre-workout foods:
A banana or apple with peanut butter
Oats with berries and a scoop of protein powder
Chicken or tofu with rice and veggies
A smoothie with banana, spinach, and Greek yogurt
Quick tip: If you’re training early and can’t stomach much, try a small snack 30–45 minutes before your session — like a rice cake with honey or a protein shake.
What to Eat After a Workout
After training, your body needs nutrients to recover and rebuild muscle. Aim for a balance of protein and carbohydrates within 60 minutes post-workout.
Best post-workout foods:
Protein shake with a banana
Chicken or salmon with sweet potato
Eggs on wholegrain toast with avocado
Greek yogurt with berries and honey
Pro tip: Don’t skip your post-workout meal — it’s key for recovery, reducing soreness, and building lean muscle.
Don’t Forget Hydration
Even mild dehydration can affect your performance. Drink water before, during, and after your workout. If you’re training hard or sweating a lot, add electrolytes or coconut water to replenish minerals.
Easy Nutrition Wins for Gym-Goers
Plan ahead — meal prep 2–3 days at a time.
Keep snacks handy — nuts, protein bars, or boiled eggs.
Don’t fear carbs — they fuel your workouts.
Prioritise protein — every meal should include a source.
Sleep well — recovery isn’t just about food.
Need Help with Your Nutrition?
At Victory, our certified personal trainers and nutrition coaches create custom meal and training plans to help you reach your goals faster — whether you want to lose weight, tone up, or build strength.
👉 Book a free nutrition consultation today