Whether you're planning a high-intensity interval workout or any other exercise, it's important to understand the nutritional needs to support it from start to finish. Because what you eat pre-and post-workout actually helps you to reach your training and health goals. 

Here's a brief guide to what you should eat pre- and post-workout if you are contemplating a high-intensity workout:


Pre-workout meal

girl eating salad
Pre-workout meal serves two purposes. It keeps you from feeling hungry throughout the workout session and maintains blood glucose level steady. Your pre-workout meal ideally should contain a carbohydrate source and fluids. Fats should be avoided as they take more time to digest. You may consider the following options as a pre-workout meal:

  • Fresh fruits such as apples, zucchini, peaches, grapes, oranges, and green leafy salad
  • Whole wheat toast with peanut butter
  • Yogurt with fruit
  • Oatmeal with banana
  • An energy bar
  • Fruit smoothie
Have your pre-workout meal 1 to 2 hours prior to the workout.


Post-workout meal

milk with muesli
Combination of carbohydrates, proteins, and fluids will make a good post-workout meal. You may consider the following options:

  • Low-fat milk with muesli
  • Whole wheat bread chicken/ veg sandwich and orange juice
  • Low-fat yogurt with a wheat pancake
  • Protein bar, cut fruits, a cup of low-fat milk
  • Grilled chicken, roasted vegetables with oatmeal
  • 2 egg omelet, whole wheat toast with apple


Note: Take fluids along with pre- and post-workout meal. Keep sipping water throughout the workout session even of you do not feel thirsty. Any fresh fruit juice without added sugar, lime juice, or tender coconut water can be consumed.


Remember, nutritional needs do vary from an individual and a training program, so make sure that these two meal plans are expertly created by a dietician. Eat healthy, stay healthy!



For any query related to nutritional needs, consult an Internal Medicine Specialist at www.healthcaremagic.com

About the Author

Neethu Vipin

Neethu is a Post Graduate in Nutrition and Dietetics, and have experience in this field for about 8 years. Her areas of interest include Pediatric nutrition, Clinical nutrition, Weight management, Lifestyle modification and Menu Planning. Neethu is here to motivate and guide you to achieve your goals related to nutrition and fitness.

Comments (1)
  • Steve
    Thanks for the info, very helpful.

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