It is difficult to figure out what to eat before and after a workout, but it's well worth it. When it comes to a pre workout meal, what you put in your mouth is crucial. If you're going to put your body through its paces, you'll want to make sure it's properly fueled first. It is equally important to have a healthy post workout meal.

We're not talking about pre workout supplements, either. We're talking about genuine, delectable meals and snacks here. These are the kinds of things you'd eat anyway—and will eat even more if you know they'll help you attain your fitness objectives. In this article, our experts will take you through the details of the morning pre workout meal, pre workout meal for weight loss, pre workout meal for muscle gain, and the pre workout meal in India.  We will also provide you with the details of the post workout meal for muscle gain, post workout meal in India, post workout meal for weight loss vegetarian, and much more. So, scroll through along with us till the end of this article to have delicious meals pre and post your workout.


Exercise or physical activity regularly is essential for a healthy and active lifestyle. However, we strive to fit everything else in except physical activity, which frequently takes a back seat due to our tight work schedules. Many ailments, including obesity and diabetes, are caused by a sedentary lifestyle. As a result, frequent exercise and workouts are critical for our health. However, in addition to exercising out, one's nutrition is as important. You can only get the results you want from your workout if you eat a healthy diet and stay hydrated.

Pre and post workout meals are critical for maintaining a healthy glucose level in the body. It aids in improving performance and decreasing recuperation time. Athletes and adults who exercise often should drink enough water and other fluids before and after their workouts to prevent fluid loss. The pre-workout meal not only gives us enough energy for the workout but also helps us perform better. The goal of the post workout meal is to maximize our recovery.

Table of Contents

  1. Pre Workout Meals
  2. Post Workout Meals
  3. Pre Workout Meals for Muscle Gain
  4. Post Workout Meals for Muscle Gain
  5. Pre Workout Meals for Weight Loss
  6. Post Workout Meals for Weight Loss
  7. Benefits of Eating Pre Workout Meals
  8. Benefits of Eating Post Workout Meals
  9. Frequently Asked Questions
  10. The Bottom Line

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Pre Workout Meals

A pre workout meal in India is made up of meals and beverages that include important nutrients and minerals to provide your body with the energy and power it needs to exercise. A carefully chosen pre workout meal is key for increasing gym performance and reaching targeted weight reduction goals. Fatigue during an exercise may be caused by a lack of fuel in your body. That is why, to increase your energy levels and conduct a strenuous training session, you must take a balanced pre workout meal.

The optimal pre workout meal is determined by your own preferences, age, gender, health, nutritional needs, weight reduction objectives, and activity style. If you're planning a HIIT (High-Intensity Interval Training) activity, a combination of carbs and proteins will provide you with the energy you need for a high-intensity workout. 

A modest pre workout meal or a low-fat snack would suffice for people trying to reduce weight. Have a morning pre workout meal with complex carbs if you want to grow muscle. Men and women require different amounts of calories. 

Let us go through the greatest pre workout meal plan for weight loss for both men and women –

Pre Workout Meals For Men:

The best pre workout meal categories for men include -

Carbohydrates: This food category is the body's major energy source, and it is suggested to eat carbohydrate-dense foods at least an hour before the activity. While doing rigorous HIIT and resistance training routines, the body expends more energy than normal, necessitating the consumption of fast-absorbing carbohydrates to feed muscle fibers. Oats, low-calorie smoothies, bananas with peanut butter, low-fat granola bars, and nuts are all options.

Proteins: A protein-rich pre workout meal aids in the development, strengthening, and repair of muscles during training, as well as improving performance. Protein bars, lean meats, scrambled eggs, and toast with low-fat cheese can help you take your workout to the next level.

Fats: Including foods high in omega-3 fatty acids, such as almonds, chia seeds, and other nuts, in your diet will aid reduce muscle breakdown and boost endurance during exercises.

Pre Workout Meal For Women:

All women who are trying to reduce weight should include plenty of calcium and iron in their pre workout meals, according to experts. They might pick a high-carbohydrate, high-protein, low-fat pre workout meal to enhance energy levels, which is crucial for healthy weight reduction. In their pre workout meal for weight loss, they can add low-fat yogurt with fruits, porridge with banana and almonds, green apples, poached chicken with sweet potatoes, nuts, and seeds.

You now know what meals you should eat before working out. With this understanding of pre workout meals, you need also consider the time between your meal and your workout.

For weight reduction, the time of your pre workout meal is also critical. Here's what you should eat and when you should consume it -

An Early Morning Workout, Pre Workout Meal/Snacks: If your workout starts within an hour or takes place in the morning, it is preferable to have a small lunch or snacks that include readily digested carbs with a low glycemic index (GI) for immediate energy.

An Evening Workout Pre Workout Meal: To replenish your muscles and promote their recuperation, eat a mixture of carbohydrates and proteins before an evening workout. Simple carbohydrates and high-quality proteins are the best choices.

Post Workout Meals

Post workout meals in India are a fascinating topic and for good reason. The main concept is as follows:

  • Depending on activities, the body processes nutrients differently at various times.
  • It's critical to pay attention to what you eat before, during, and after your workout.
  • You may enhance your body composition, performance, and general recovery by ingesting certain nutrients after your exercises (also known as post-workout nutrition).
Numerous research has looked into anything from the carbohydrate content of post-workout beverages to specific amino acid combinations. Effective post workout meal methods for athletes and leisure exercisers of all sorts are still being discovered in studies.

Purpose Of A Post Workout Meal:

In a nutshell, a post workout meal is everything you require following a rigorous workout. It's the Holy Grail of muscle repair, glycogen replenishment, and protein synthesis enhancement. The following are the main goals of a post workout meal:

  • One of the most common uses of a post workout meal is to replenish muscle glycogen depleted throughout your workout. It is vital not just for a speedy recovery but also for muscular building.
  • Muscular protein synthesis, also known as muscle tissue repair, must outnumber muscle protein degradation for muscles to expand. However, in the absence of adequate nourishment, muscle protein breakdown takes precedence, resulting in a negative net muscle protein balance. This causes the body to enter a catabolic condition, which is every bodybuilder's worst fear.
  • Another goal of a post workout meal is to help you recuperate faster after your workout. It is only achievable if you include a high-quality protein and carbohydrate source in your post workout meal.
  • Although a pre workout meal is important for avoiding discomfort and tiredness, post workout meal may help support your efforts and provide a welcome break from exhaustion.

Important Constituents Of A Muscle Building Post Workout Meal:

A great post workout meal primarily includes

  • Protein: The best post-workout protein options are whey protein, eggs, chicken, steak, salmon, cottage cheese, and almonds.
  • Carbohydrates: Dextrose monohydrate, sweet potato, brown rice, whole wheat products, and fresh fruits are all good post-workout carb options.

Pre Workout Meals for Muscle Gain

Boiled egg and upma/poha

A nutritious breakfast is something that everyone enjoys. Before your workout, try eating two typical Indian breakfasts. Most cooks can make upma and poha, so don't be afraid to ask them for help. Both poha and upma are light snacks that are high in nutrients. To feed the body, they give well-rounded nourishment in the form of carbohydrates, fiber, protein, and other vitamins. In the event of a more strenuous workout, add a cooked egg to offer extra protein.

Roti and paneer

This one should be consumed at least an hour before your workout. Paneer is high in protein and includes conjugated linoleic acid, which helps people gain weight by speeding up the fat-burning process. When served with roti, it provides a decent source of carbohydrates, which paneer lacks. You can also make a roll with the paneer by placing it on the roti.

Sweet potato/boiled potato and egg

The majority of individuals do not purchase sweet potatoes. But that's fine; a simple boiled potato will suffice. Both are nearly as healthy as one other and are equally great to ingest before exercising. As the name implies, sweet potatoes have a bit more sugar than ordinary potatoes, but they are also a more delicious snack. Both are high in protein, carbohydrates, and fiber. Add egg whites or a whole egg to make a more healthy snack if you can digest a bigger meal before your workout.

Boiled chicken and rice

Because other recipes use a lot of masalas, which might make your stomach feel unpleasant, it's preferable to eat chicken that has been cooked. In terms of nutrition and flavor, chicken and rice are a great match. It's a great combination of protein and carbohydrates, and many bodybuilders use it as a pre and out workout meal. However, don't eat too much chicken before your workout because it may make you feel nauseous. It's just necessary to use a little bowl.

Protein bars 

Protein bars abound on the market, and some are superior to others. Always read the nutrition labels and double-check that the bar contains just one serving. Avoid munching on bars with more than 300 calories unless you're a genuine fitness buff going to burn hundreds of calories. In general, protein bars with roughly 200 calories and at least 10 grams of protein are a good choice.

Fat-free Greek yogurt with berries and chia seeds

Not only is this snack delightful, but it also contains all three macronutrients. The yogurt is high in protein, the berries are high in carbohydrates, and the chia seeds are high in healthy fats. You might substitute a spoonful of chopped almonds for the chia seeds. Alter your routine, just like you would with cardio and weight training.

Scrambled eggs with reduced-fat cheese

If you're looking for a quick protein boost, this mini-meal is ideal. It can even be made in the microwave. Simply combine the ingredients in a cup and microwave until set.

Post Workout Meals for Muscle Gain


Protein shakes are the most effective post workout meal for muscle gain. Milk has a healthy balance of fats, carbs, and proteins. It also contains a lot of vitamins and minerals, such as calcium. Milk is a wonderful choice for folks who want to gain muscle because of its high protein content. According to one research, consuming skim milk after a weight training activity helped grow muscle more efficiently than a soy-based product. Milk may be consumed throughout the day by anyone seeking to gain weight.

Protein shakes

Protein drinks can assist a person in gaining weight quickly and effortlessly. When consumed quickly after an exercise, a shake is most beneficial in aiding muscle growth. On the other hand, premade shakes frequently contain added sugar and other ingredients that should be avoided. Pay close attention to the labeling.


Rice has around 200 calories per cup and is high in carbs, making it a yummy addition to the post-workout meals for muscle gain. Many individuals find it simple to include rice into protein- and vegetable-rich diets.

Red meat

Red meat consumption has been demonstrated to aid muscle growth and weight gain. Steak is high in leucine and creatine, two nutrients that help build muscle development. Steak and other red meats are high in protein and fat, both of which contribute to weight gain. While it is recommended that one consumes as little red meat as possible, slimmer cuts of red meat are better for the heart than fattier ones.

Nuts and nut butter

Regularly eating nuts might assist a person in healthily gaining weight. Nuts are a terrific snack and may be included in a variety of dishes, including salads. The healthiest nuts are raw or dry-roasted nuts. Nut butter with no added sugar or hydrogenated oils can also be beneficial. The nuts themselves should be the only component in this butter. Whole Grain bread is high in complex carbs and seeds, both of which might help you gain weight.

Protein supplements

Protein supplements, in conjunction with resistance exercise, are commonly used by athletes trying to gain weight. Protein supplements may be purchased on the internet. They might be a cheap method to eat more calories and gain weight. Salmon is high in omega-3 fatty acids, protein, and good fats.

Dried fruits

Dried fruits are high in minerals and calories, with around 130 calories in a quarter cup of dried cranberries. Many individuals prefer dried pineapple, cherries, or apples to fresh pineapple, cherries, or apples. Dried fruit is readily accessible online, or fresh fruit can be dried at home.

Pre Workout Meals for Weight Loss

Banana and peanut butter

This combo is quite popular all around the world. Bananas are recognised to be high in energy. They're high in carbohydrates and potassium, and they help your nerves and muscles work properly. With the addition of a spoonful of natural, unsweetened peanut butter, you've got a high-carb, high-protein pre workout snack.


Oats are high in fiber, which slows the release of carbs and keeps you feeling stimulated for longer. Protein and a variety of other nutrients are abundant in oats. With a handful of nuts and chopped fruits, you've got yourself the ideal pre workout porridge. To lose weight, go to toned milk instead of full cream milk.

Dahi and dry fruits

Dahi is a high-calcium, high-protein, and easy-to-digest fish. Because it's a lighter snack than the others on the list, you might want to add a handful of dry fruits like walnuts, almonds, or raisins to give you an extra protein and energy boost if you're heading for a strength training session.

Apple and honey

This is another good pre workout meal for vegetarians for milder workouts like yoga or pilates. Apples are high in fiber, which slows the release of carbs, allowing you to stay fuller for longer. Apples are also a good source of hydration because they contain 86% water. You may enhance the carbohydrates or protein content of the apple by adding honey, dried fruits, or peanut butter.

Protein shake/smoothie

It's a good idea to avoid solids and instead focus on liquids. Pre workout meals aren't required, so don't stress about not eating a "full meal." Peanut butter and banana shakes or oats shakes are two shake options that are heavy in protein and carbohydrates. Blend two or three of your favorite fruits, such as banana, apple, or mango, to produce a high-energy smoothie. If you use supplements, consider adding a scoop of protein powder.

Yogurt with fruits

The fruit is heavy in carbs, while the yogurt is strong in protein. Because proteins take time to break down and convert to energy, the combination is ideal as a pre workout meal for vegetarians. Carbohydrates from fruits, such as apples, are processed considerably more quickly and serve as fuel for the body during activity. Following the workout, the proteins are used to prevent muscle damage.

Whole-grain crackers or toast

Fiber and carbs are abundant in whole grains. A piece of whole-grain toast will keep you going for the duration of your high-intensity workout. A little honey or a hard-boiled egg can be added to the toast for the much-needed protein in the combination. Your energy requirements will be higher if you eat a whole grain bread sandwich for lunch and then go to the gym. You may add some lean meats to the sandwich at this point to boost the protein content of the meal.

Nuts and dried fruits

Pre workout meals like protein bars with dried fruits are ideal. Dried fruits have a higher fiber and carbohydrate content than fresh fruits. Dried fruit carbohydrates are readily broken down and turned into energy. Before going to the gym, take a handful of nuts like peanuts, pistachios, almonds, and cashew nuts to give yourself an energy boost. Nuts are quickly digested, so you won't have to wait nearly as long as you would with other things.

Post Workout Meals for Weight Loss

Banana with peanut butter

If you're hungry after your workout, eat a banana with a teaspoon or two of peanut butter. However, be sure you use pure peanut butter that is free of sugar and palm fat. Carbohydrates, potassium, and magnesium are all found in bananas. These are necessary for your workout recovery. Peanut butter is a good source of protein and fat.

Baked sweet potato and egg

Preparing the stuffed sweet potato skins takes some work, but it's well worth it: When you want a snack with a lot of biological content, (sweet) potato and egg are a great combo. This number indicates how many grams of body-produced protein may be obtained from 100 grams of dietary protein. The biological value is crucial because just when you consume something with 20 g of protein, your body may not be able to absorb it all.

Greek yogurt and berries

Greek yogurt is rich in protein, with each container (200 g) containing 10 to 15 g of the macronutrient. Fresh or frozen raspberries, strawberries, and blueberries are low in calories, carbs, and antioxidants.


Have you tried this fantastic weight-loss snack yet? The green soybeans are low in calories, with only 125 calories in 100 grams of edamame. 100 g of chips, on the other hand, has roughly 500 calories. Furthermore, one serving of edamame has roughly 15 grams of protein.

Cottage cheese with vegetable sticks

Cottage cheese is a great source of protein. Serve it with carrot or cucumber spears as a side dish. Or do you want something sweet to eat? Freshly grated vanilla or cinnamon can be sprinkled on top. Cottage cheese has a lot of leucine, in case you didn't know. After an exercise, this amino acid increases muscle protein synthesis. When you rest, the more calories you burn, the more muscle you have. As a result, you'll lose even more weight.

Quinoa salad

A wonderful post workout meal for vegetarians is a mixed quinoa salad. You can have the leftovers for lunch the next day if you cook a little more. Quinoa, a "pseudo-cereal," is a plant-based protein source. Quinoa offers about 15 grams of protein per 100 grams.

Post workout healthy shakes

Peanut butter and bananas are a delicious combination, especially in a shake. Combine them with a little milk, freshly grated vanilla, and chocolate powder. Enjoy a post-workout shake that is free of artificial protein powder.

Savory muffins

You can get plenty of protein by eating two or three savory veggie muffins. The nicest part about this recipe is that it allows you to prepare a large batch of your post workout meal for vegetarians ahead of time. Are you lacking in carbohydrates? Then all you need is a slice of whole-grain bread to enjoy them with.

Benefits of Eating Pre Workout Meals

There are various advantages to eating a pre workout meal, including the following:

Fuels Your Workout:

You are depleting your body's energy while you exercise. Having a morning pre workout meal is the greatest method to give your body the extra boost of energy it requires, especially if you're doing a high-intensity activity.

Improves Focus:

If you don't receive enough nutrients before your workout, you could feel weary, disoriented, and distracted. As a result, eating before an exercise gives you the required macronutrients to concentrate on your performance and maximize your calorie burn.

Aids Post-Workout Recovery:

Prepare a protein-rich pre workout meal to promote tissue repair and recuperation after a rigorous workout.

Helps In Muscle Building:

When you train out, you may wish to gain muscle mass while still losing weight. A pre workout protein meal is high in amino acids, important for muscle synthesis, repair, and development.

Prevents Muscle Breakdown:

If you don't eat enough before an exercise, your body will start converting muscle tissue to energy, which is not good. Make sure you have a balanced pre workout meal to guarantee you shed fat rather than muscle mass while exercising.

Benefits of Eating Post Workout Meals

Benefits of Post Workout Protein: 

The University of Texas conducted a study to see how consumption of amino acids after an exercise affected net muscle protein synthesis. They discovered that ingestion of protein after a workout increases muscle development by enhancing muscle protein synthesis and reducing muscle breakdown. Furthermore, another study indicated that protein ingested after an exercise promoted 30-100% higher protein synthesis than protein consumed at rest.

Benefits of Post Workout Carbs: 

Carbohydrates after an exercise are known to spike insulin levels, resulting in muscular development. However, insulin, unlike amino acids and protein, does not directly boost muscle protein synthesis. However, it has anabolic characteristics that aid to reduce the rate of muscle protein breakdown after an exercise. Another reason to incorporate carbs in your post workout meal is to replace glycogen reserves, which are necessary for improved performance and can lead to muscle breakdown if levels are insufficient.

Post Workout Meal Planning Guidelines

Few handy planning rules to follow after a meal –

  • Following this research, I recommend eating your supper between 60-90 minutes after finishing your workout.
  • Your post workout protein and carb intake should be:
    Protein = 0.25 grams/pound of your target body weight
    Carbs = 0.25-0.5 grams/pound of your target body weight
  • A post-workout smoothie that spikes insulin levels and replenishes muscle glycogen reserves turns to quick carbohydrates. You may also consume high-GI fresh fruits to give your body a boost of energy right away.
  • Fat consumption should be kept to a minimum since it inhibits the digestion of protein and carbohydrates.

Frequently Asked Questions

1. What should I eat before I exercise? 

Carbohydrates are the body's primary energy source, and including them in your pre workout routine might help you feel more energized. About 1-4 hours before exercising, have a snack that is high in readily digested carbs, such as fruit. The amount of time you consume a snack before working out is determined by how well your body tolerates it. It's possible that eating immediately before a workout can trigger stomach pains, such as nausea.

2. What should I drink before I exercise and how does it help?

Water is the cleanest choice when it comes to what to drink before a workout. Eating fruits or vegetables high in water content before working out might supply some required pre workout carbs while also hydrating you. Water makes up more than 90% of cucumbers, strawberries, zucchini, celery, cantaloupe, and tomatoes. Hydration improves your workout performance by assisting the heart in pumping blood through the arteries to the muscles, providing the nutrients they require.

3. What are some of the pre workout meals for muscle gain?

Here are some suggestions for quick and easy snacks to fuel your workout. Carbohydrates, good fats, and protein are all included in each snack.

  • Fruit and cheese
  • Sandwich made with peanut butter
  • Peanut butter on an apple
  • Hummus served with crackers and chopped vegetables.
  • Dried fruit and nuts
  • Fruit and low-fat milk on top of oatmeal
  • Greek yogurt with fruit and granola
  • Peanut butter and berries on whole wheat bread

4. What should I eat after I exercise?

Your body needs to restore the nutrients it lost throughout your workout once you've finished. Your muscles depleted stored energy, and these energy stores must be replenished for your muscles to heal and regenerate. You should eat something within 30 minutes to an hour of finishing your workout to promote optimum recuperation. After a workout, combining carbohydrates with protein makes for the ideal recovery snack or meal. Carbohydrates will help restore your body's energy supplies, while protein will help repair and develop muscle.

5. What is the best post workout meal for muscle gain bodybuilding?

Here are some snack ideas to help you recover from your workout and start rebuilding muscle and replenishing your energy resources. Each snack includes carbs as well as a high-quality protein source.

  • Low-fat milk, fruit, and nut butter blended into a smoothie
  • Half a bagel with jam and low-fat milk
  • Turkey and veggies on a whole-grain wrap
  • Low-fat chocolate milk with a fruit piece
  • Greek yogurt with berries in a low-fat version
  • A recovery smoothie and a slice of toast with jam

The Bottom Line

A well-planned diet also aids in weight loss. Missing pre workout meals reduce exercise intensity due to decreased stamina and strength, further lowering blood pressure, which is not a good indication. Additionally, post workout meals aid in the recovery of energy and calories.

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