Top Pre & Post Workout Food Choices
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Best Foods to Eat Around Your Workouts for Energy & Recovery
When it comes to fuelling your body for training, what you eat before and after your workouts can make a huge impact on your performance, energy levels, and recovery. The goal is to choose foods that digest quickly, elevate blood sugar levels, and provide fast-acting energy—while avoiding anything that slows down digestion, like fats.
Here are my top five food choices to maximise your workouts:
1. Banana 🍌
Why?
- Low in fat, easy to digest
- High in natural sugars for quick energy
- Packed with potassium, which supports muscle function and prevents cramps
When to Eat:
Bananas are a great pre-workout option because they provide fast-digesting carbohydrates to fuel your session while keeping your muscles hydrated and functioning properly.
2. Cranberry Juice 🥤
Why?
- Low in calories
- Natural probiotic to support gut health
- Acts as a diuretic, helping reduce water retention and bloating
When to Drink:
A small glass of cranberry juice post-workout helps replenish carbohydrates while supporting gut health, which is essential for nutrient absorption and recovery.
3. Pineapple 🍍
Why?
- High in vitamin C to boost immunity and reduce inflammation
- Contains bromelain, an enzyme that helps break down protein for faster digestion
- Naturally low in calories, making it a great post-workout snack
When to Eat:
Pineapple is an excellent post-workout food because it aids in protein digestion, helping your muscles absorb nutrients faster.
4. Gluten-Free Cereal 🥣
Why?
- Fast-digesting carbs to restore glycogen levels
- Light on the stomach and easy to digest
- A great gluten-free alternative for those with sensitivities
When to Eat:
Having a bowl of gluten-free cereal with almond milk post-workout helps replenish glycogen stores, ensuring your body recovers efficiently.
5. Rice Cakes & Honey 🍚🍯
Why?
- Low in fat, high in fast-digesting carbs
- Honey provides natural sugars for a quick energy boost
- Easy on the stomach—perfect for pre or post-workout
When to Eat:
Rice cakes with a drizzle of honey make an ideal pre-workout snack to give you sustained energy without feeling heavy.
What to Look for in Pre & Post-Workout Nutrition
To get the most out of your training, focus on foods that:
✅ Digest quickly to provide fast energy
✅ Boost blood sugar levels for performance and endurance
✅ Aid muscle recovery by replenishing glycogen and supporting protein absorption
Avoid high-fat foods around training, as they slow down digestion and delay nutrient absorption. The goal is to fuel your body efficiently so you can train harder, recover faster, and perform at your best.