Fuel Your Strength: What to Eat Before and After a 45-Minute Workout

When it comes to strength training, what you eat matters as much as what you lift. The right nutrition before and after your workout can supercharge your energy, performance, and recovery. Here’s how to fuel your body for a 45-minute session and make every rep count.

Before Your Workout: Energy to Power Through

To maximise your workout, aim to eat a light meal or snack 1-2 hours before training. The focus? A balance of carbohydrates for energy and protein to prepare your muscles.

Top Pre-Workout Options

1. Oatmeal with Banana and Peanut Butter

Oatmeal provides long-lasting energy, while banana adds quick-digesting sugars, and peanut butter offers protein and healthy fats. Ideal for those morning workouts!

2. Greek Yogurt with Berries and Honey

Greek yogurt is protein-packed, berries give you a natural energy kick, and honey provides an extra boost without leaving you feeling heavy.

3. Whole-Grain Toast with Avocado and Egg

Complex carbs, healthy fats, and protein – a winning combination for steady energy and strong performance.

Short on time? Grab a banana or a small handful of trail mix 30 minutes before your session for a quick energy boost.

After Your Workout: Rebuild and Recover

Post-workout nutrition is the secret to recovery. Aim to eat within 30-60 minutes after training, focusing on protein to rebuild muscles and carbs to replenish energy.

Top Post-Workout Options

1. Grilled Chicken with Sweet Potato

Lean chicken provides essential protein for muscle repair, and sweet potato replenishes energy while supplying potassium to prevent cramps.

2. Protein Shake with Fruit

Quick and convenient, a shake made with whey or plant-based protein powder blended with berries or mango delivers nutrients fast. Add water or almond milk for a light option.

3. Salmon with Quinoa and Spinach

Salmon’s omega-3s fight inflammation, quinoa provides complete protein and carbs, and spinach is packed with muscle-repairing magnesium.

4. Cottage Cheese with Pineapple

Cottage cheese is high in slow-digesting casein protein, while pineapple’s bromelain enzyme helps reduce muscle soreness – a perfect evening recovery snack.

Don’t Forget Hydration

Staying hydrated is non-negotiable. Drink water before, during, and after your session to keep muscles performing at their peak. For intense workouts, consider a drink with added electrolytes to replace lost minerals.

Key Tips to Remember

• Before Your Workout: Focus on carbs and protein for energy and endurance.

• After Your Workout: Prioritise protein and carbs for muscle repair and recovery.

• Timing: Eat 1-2 hours before training and refuel within an hour post-workout.

At Sanders Fitness, we know every workout is an opportunity to improve. Pairing your training with smart nutrition ensures you’ll get stronger, feel better, and hit your fitness goals faster.

Let’s fuel up and #AchieveMore together!