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Power foods for before and after workout

11th September, 2023

Pre and Post-workout Nutrition Ideas

Have you ever wondered how challenging it is to have a muscular body and how difficult it is to get six-pack abs? It takes a lot of hard work and consistency to transform your physique. Hitting the gym and transforming the body is a very tough resolution.

Many people lack patience as bodybuilding requires years of hard work. Hence, they start consuming steroids as supplements that have a hazardous impact on the body in the long run.

Being physically active is an essential aspect of everyone's life. Getting involved in fitness activities benefit you in many ways. People suffering from chronic ailments like cardiovascular diseases, high blood pressure, diabetes, etc., should start working out to get rid of extra fats, that has the capacity to make the situation worse.

However, one point needs to be kept in mind. When you work out, you exhaust the energy of the body. And just like a vehicle that needs fuel to work, your body too needs nutrients to keep it up and running.

What and when should you eat?

Emphasize physical activity as well as maintaining a balanced diet. According to our dieticians, you can spend several hours in the gym. However, if you are not chowing down the right food required for muscle growth, your efforts shown in the gym are a waste of time. This is the main reason why athletes and bodybuilders are asked to stick to a strict diet.

If you do not eat a healthy meal before and after a workout, the body starts feeling fatigued. This happens due to the lack of nutrients that are required for regenerating the energy of the body.

Once you are done with your workout session, your body rebuilds its glycogen stores and starts working towards repairing the muscle proteins. Intake of the right nutrients just after you have worked out helps in expediting the process. Hence, it becomes mandatory for gym lovers to focus on the diet before and after a workout.

Timings of pre and post-workout meals

Pre-workout food should be enriched with nutrients that provide instant energy. So that one should feel pumped up while exercising. This meal should be taken 40 minutes before the workout so that it can get easily digested and extract the required energy.

The nutriment taken after training is also to be picked very carefully and should include protein. This meal should be consumed 15-20 minutes after the exercise session.

Protein synthesis is at peaks after the workout, so protein consumption after a workout can do wonders for the body. Protein shakes, eggs, tofu, and nuts are some of the foods that can be consumed in the post-workout meal for effective muscle gain. Tracking of protein ingested every day is also to be taken care of.

We, at VMeals, always help you pick the best meals delivered to your door. An athlete, who likes to spend hours on the race track or a cricket pitch needs a special kind of care and pampering to maintain the physique. Hence, there are tailored athlete diet plans prepared by our experts.

The gym is not only for those who like to make abs but also for those who like to remain in shape and immune. Our wellness diet plan can do wonders for such people as it focuses primarily on maintaining health and keeping the body nourished.

Foods for pre and post-workout meals


Oatmeal is a favorite snack for those who like to start their day with a good workout session. It should be taken at least 40 minutes before hitting the gym, as it takes a little longer to settle down and gets digested.

Packaged instant oatmeal is also available in the market, serving as a perfect pre-workout meal. You can also add fruits like apples, berries, etc., as per your taste.



Want something which is an excellent source of carbohydrates and proteins? Go for yogurt. Yogurt contains almost all kinds of nutrients required by your body. It contains probiotics as well, which help in improving your bowel and immune system.

Bodybuilders prefer yogurt to any other snacks as it is enriched with calcium which is good for bone strengthening and muscle building. Not only this, but yogurt also includes carbohydrates and proteins, which contribute to the repair of torn-up muscles.

Brown Rice

While working out, your body remains in motion. You work on your body to get the desired results. During this, some muscles are stretched to the extent that they start tearing up. Hence, a proper meal after a workout is also very essential for the recovery of those muscles.

Brown rice is rich in fibre, proteins, and carbohydrates. The carbs present in rice help give back the energy to your body, which gets exhausted during the training sessions and helps fight fatigue.

Flax and chia seeds

There is a myth that vegetarian people cannot make a decent physique. There are so many foods for vegetarians like flaxseeds and chia seeds that are regarded as superfoods since they are enriched with Omega-3 fatty acids. These acids help in the recovery and healing of the muscles.

In fact, our master chefs at VMeals have customized a special diet plan for vegetarians so that they can also get the required amount of nutrients needed for bodybuilding.



When it comes to eating before exercising, the first snack that comes to our mind is an egg. The egg is a perfect, quick-to-make food that can be taken before and after a workout session. Enriched heavily with proteins and carbohydrates, eggs provide a plate full of nutrients to gym lovers. Be it scrambled or poached; eggs serve as an ideal meal before fitness workouts.

The post-workout body needs nutrients for the repairing of injured muscles. Eggs support repairing and building these muscles. Boiled eggs with a glass full of milk help you curb your hunger and thus aid in expediting weight loss activities.


Salmon is considered a good source of lean protein, which is essential for reducing muscle inflammation caused due to an extensive workout. It helps in cell building and aids in muscle repair work as well.

The Omega-3 fatty acids present in salmon have great significance for making the bones and muscles stronger. It also provides support to the skin for maintaining its elasticity.


Chicken is one of the most favorite foods for non-vegetarian enthusiasts. It not only soothes their taste buds but also helps in building muscles. Chicken is highly enriched with proteins and can play a significant role in muscle building.

It includes a lean form of protein and contains a minimal amount of fat. Calcium and phosphorus are the other two key nutrients found in chicken that help in muscle and bone strengthening.



Banana is one of the most famous and accessible fruit. It is popular for its number of benefits. It can serve as a pre and post-workout meal as well. Running late for the gym? Can't go empty stomach? Grab a banana and have it 10 minutes before stepping on the treadmill.

Bananas are enriched with carbs and potassium, which act as fuel for our body and mind. Once we are done with the morning fat-burning session, our body goes through low sugar levels and some torn-up muscles. This situation needs to be rectified as early as possible, otherwise, the body starts feeling tired. Banana helps in the recovery of our internal system.

Sweet potatoes

Sweet potatoes being rich in carbohydrates, can be used as a good snack to be consumed post-workout.

The carbs present in sweet potatoes are helpful in cell regeneration and muscle repair. They also contain nutrients that act as an immunity booster.

Dried Fruit

For easy to avail pre-workout food, you can go for dry fruits as well. These fruits are an exemplary source of carbohydrates that can be easily digested.

Hence, having a handful of dried fruits before shedding sweat in the gym can act as a tasty yet healthy snack.

Protein smoothie

Protein is an indispensable nutrient for athletes and bodybuilders. It is an essential part of your diet which is needed for building and maintaining your body muscles.

It also has amino acids that act as the building blocks used for growing muscles. Protein can be consumed in various ways, most preferably as smoothies, shakes, and bars.


To conclude, we can say that keeping your immunity system strong is a critical task. Eating the right amount of nutrients at a suitable time is mandatory. We, at VMeals always support and advocate the consumption of a healthy meal. Therefore, try our meals and see the positive difference they bring to your life.

Reach out to start your fitness journey with us!

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