A Better Choice For Freshness

Whether you’re going for a long-distance run, relaxing with a yoga session or lifting weights, it’s important to eat the right types of food pre and post-workout to aid in energy production and muscle recovery.

Unsure where to start when it comes to your workout nutrition? Optimise your training and recovery with our guide on what to eat pre and post-workout below.


When choosing what to eat prior to a workout, the key tip is to consume foods that are easy to digest and won’t feel heavy in your stomach. We suggest having a substantial meal around 2 – 3 hours prior to a workout, and then a light pre-workout snack around 1 – 2 hours before exercising. These foods should contain a mix of protein and carbohydrates to fuel your body with energy, while providing it with protein to help build and repair muscle.

Pre-workout food ideas include:

  • Greek yoghurt
  • Banana
  • Rice cakes with peanut butter
  • Pasta with tomato sauce
  • Toast with a boiled egg
  • Honey sandwich

This tasty pasta recipe and these quick and easy healthy protein snacks are some great options!


Now that you’ve completed your workout, it’s time to refuel your body with essential nutrients by eating a mix of carbohydrates, protein and healthy fats! It’s important not to delay your post-workout meal and nourish your body between 30 – 60 minutes after exercising to ensure your body gets what it needs to rebuild after exertion.

Some post-workout food ideas include:

  • Yoghurt and berries
  • Salmon with brown rice and sweet potato
  • Omelette with spinach
  • Grilled chicken and vegetables
  • Smoothie

Why not try our banana and caramel smoothie, or Spanish omelette after your next sweat session?

Ready to get moving? Ensure you fuel your body with what it needs to replenish itself pre and post-workout by stocking up on fresh fruit and vegetables at your local A Better Choice retailer.

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