Fuel is your foundation, babe. You wouldn’t expect your car to run without petrol — so why are you training on coffee and vibes?
If you want better lifts, more energy, and visible muscle tone — here’s what to eat before and after your workouts for real results 💖
🍌 What to Eat Before You Train
Think: quick-digesting carbs + a little protein
Banana + protein yoghurt
Rice cakes + peanut butter
Toast + egg whites
⏱ Eat 60–90 minutes before lifting. This gives your muscles the energy they need to perform (Sports Nutrition Journal, 2020).
🧃 Intra-Workout Fuel (If Needed)
Training for over an hour or hitting big lifts? A carb-based drink or a few jelly sweets can keep your blood sugar steady and push performance.
🍳 What to Eat After You Train
You don’t need to chug a protein shake in the locker room, but try to eat within 1–2 hours. Aim for:
25–30g protein
A good carb source to refuel glycogen
Optional: some fat for satiety
Great options:
Protein oats
Chicken wrap
Salmon, rice & veg
Fuel = faster recovery, more strength gains, and better results. Don’t skip it 💪
👉 Want your own custom meal plan and training split that works with your lifestyle? Apply for 1:1 coaching and let’s fuel your glow-up: Join Now 💘