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When it comes to training effectively and seeing the best results, pre- and post-workout nutrition play a massive role. Whether you're aiming to build muscle, improve endurance, or maintain a calorie deficit, what you eat before and after your workouts can significantly impact your performance, recovery, and overall progress.
Why Pre-Workout Nutrition is Essential
Before training, your body needs fuel to perform at its best. The right combination of carbohydrates and protein will:
Provide energy for your session
Prevent muscle breakdown
Improve endurance and strength
Enhance recovery post-training
Carbohydrates serve as the body's primary fuel source during workouts, while protein provides essential amino acids to prevent muscle breakdown and kickstart the recovery process.
How Much Protein & Carbohydrates Do Women Need Pre-Workout?
The exact amount varies depending on body weight, training goals, and the type of workout, but general guidelines are:
Carbohydrates: 25-40g
Protein: 15-25g
The timing of your pre-workout meal also matters. Ideally, eat a balanced meal 60-90 minutes before training to ensure proper digestion and energy availability.
Pre-Workout Recommendations Based on Workout Type
High-Intensity Interval Training (HIIT)
Carbs: 30-40g
Protein: 20-25g
Best Pre-Workout Meal: Oats with protein powder, banana with Greek yogurt, or a protein smoothie with fruit and almond milk.
Strength Training Session
Carbs: 25-35g
Protein: 20-25g
Best Pre-Workout Meal: Scrambled eggs with whole grain toast, a protein smoothie with oats, or cottage cheese with berries.
Cardio Session (Moderate to Low-Intensity)
Carbs: 20-30g
Protein: 15-20g
Best Pre-Workout Meal: A banana with peanut butter, Greek yogurt with honey, or a small protein smoothie with fruit.
Why Post-Workout Nutrition is Crucial
After training, your muscles are primed to absorb nutrients for repair and recovery. The right post-workout meal will:
Replenish glycogen stores
Support muscle growth and recovery
Minimise muscle soreness
How Much Protein & Carbohydrates Do Women Need Post-Workout?
To optimise recovery:
Carbohydrates: 30-50g
Protein: 25-30g
The goal is to replenish glycogen (from carbohydrates) and stimulate muscle protein synthesis (from protein) to ensure the body recovers effectively.
Post-Workout Recommendations Based on Workout Type
High-Intensity Interval Training (HIIT)
Carbs: 40-50g
Protein: 25-30g
Best Post-Workout Meal: A smoothie with banana, protein powder, and oats; a rice and chicken bowl with veggies; or Greek yogurt with granola and berries.
Strength Training Session
Carbs: 35-45g
Protein: 25-30g
Best Post-Workout Meal: Grilled chicken with quinoa and roasted veggies, a turkey and avocado wrap, or eggs on whole grain toast.
Cardio Session (Moderate to Low-Intensity)
Carbs: 30-40g
Protein: 20-25g
Best Post-Workout Meal: Cottage cheese with fruit and nuts, a protein shake with a banana, or a tuna salad with whole grain crackers.
Morning Pre-Workout Nutrition Recommendations
For those training in the morning, it’s crucial to get quick-digesting carbs and protein for energy and muscle preservation.
If training first thing (within 30 minutes of waking up):
A banana with protein powder mixed in water
A small smoothie with almond milk, protein powder, and a handful of oats
Greek yogurt with honey
If training 60-90 minutes after waking up:
Scrambled eggs on whole grain toast
Oats with protein powder and berries
A high-protein smoothie with banana, oats, and nut butter
How to Structure a Calorie Deficit While Fuelling Pre- and Post-Workout
If you're in a calorie deficit, it’s essential to fuel correctly to maintain muscle and energy levels. The key is prioritising protein and nutrient-dense foods while ensuring you’re still consuming pre- and post-workout meals.
Keep pre- and post-workout nutrition consistent: Even in a deficit, fuel your body appropriately around training.
Reduce calorie intake elsewhere: If cutting calories, do so from less essential meals/snacks rather than pre/post-workout meals.
Prioritise whole foods: Lean proteins, complex carbs, and healthy fats should make up most of your meals.
Example Calorie Deficit Meal Plan with Pre/Post-Workout Nutrition
Meal | Example | Calories |
Pre-Workout | Oats with protein powder & banana | 300-350 |
Post-Workout | Chicken with quinoa & roasted veggies | 400-450 |
Lunch | Tuna salad with avocado & whole grain crackers | 350-400 |
Snack | Greek yogurt with nuts & berries | 200-250 |
Dinner | Baked salmon with roasted sweet potato | 400-450 |
How to Ensure You’re Eating Enough on Rest Days
Eating enough on off days is just as important as on training days to support metabolism, muscle recovery, and prevent muscle loss. Many people under-eat on recovery days, which can slow progress and hinder performance.
How to Fuel Properly on Off Days
Maintain protein intake: Keep protein levels high to prevent muscle breakdown.
Adjust carbs slightly: Since energy expenditure is lower, reduce carbs slightly but don’t eliminate them.
Focus on nutrient-dense meals: Lean proteins, healthy fats, and fibre-rich carbs will keep you satisfied.
Example Off-Day Nutrition Plan
Meal | Example | Calories |
Breakfast | Scrambled eggs with avocado on toast | 350-400 |
Lunch | Chicken salad with quinoa and olive oil | 400-450 |
Snack | Cottage cheese with berries and nuts | 200-250 |
Dinner | Grilled salmon with sweet potato and greens | 400-450 |
By fuelling correctly on both training and off days, you’ll support recovery, maintain muscle, and continue progressing—whether your goal is fat loss, muscle building, or improved performance.
TAKEAWAYS:
Pre- and post-workout nutrition should be non-negotiable in your routine, regardless of your fitness goals. Prioritising protein and carbohydrates before and after training will help you perform better, recover faster, and get stronger over time.
If you're in a calorie deficit, make sure you’re strategically structuring your meals to keep energy levels high while maintaining muscle mass. And don’t forget—eating enough on your off days is just as crucial for recovery and long-term success!
Need help?
Want a customised meal plan for your training goals? Let’s chat!
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