Co znajdziesz w tym artykule:

    1. What to eat before training?
    2. What not to eat before a workout?
    3. What to eat after training?
    4. Frequently Asked Questions (FAQ)

WHAT TO EAT BEFORE TRAINING?

Whether you train at the gym recreationally or athletically, it is very important to ensure that you have the right diet. What you eat before training has a direct impact on your performance, energy levels and mood. The right meal will help you to perform better during exercise and prevent you from feeling tired.

A full meal is worth eating 2-3 hours before training. It should include protein, complex carbohydrates and healthy fats. Such a meal will provide energy for longer without making you feel heavy.

Examples of pre-workout meals:

  • Rice with chicken and vegetables,
  • spaghetti with minced meat,
  • Oatmeal with fruit, protein yoghurt and peanut butter,
  • Wholemeal sandwiches with egg and ham,
  • tuna steak, potatoes and vegetables.

On about one hour before training you can reach for a lighter meal that will give you energy but not weigh down your stomach. It should contain protein and simple carbohydrates with a small amount of fat and fibre.

Examples of light snacks before a workout:

  • A smoothie of banana, strawberries and protein nutrition,
  • Rice waffles with jam and protein yoghurt (e.g. Skyr),
  • protein bar.

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WHAT NOT TO EAT BEFORE TRAINING?

Now that you know what to eat before a workout, it's time to find out what to avoid. Certain foods can negatively affect your mood, reduce your performance and make you uncomfortable during exercise.

Avoid before training:

  • fatty and fried foods,
  • heavy-digesting dishes that remain in the stomach for a long time,
  • products that cause flatulence (e.g. legumes),
  • fast food and highly processed food,
  • sweets and products with a high glycaemic index.

This type of food can lead to lethargy and a feeling of heaviness instead of giving you energy. It's better to bet on natural and easily digestible foods that will keep your blood sugar levels stable.

WHAT TO EAT AFTER TRAINING?

Just as important as the pre-workout meal is this post-workout. Contrary to popular myth, the so-called „anabolic window” lasts much longer than 30 minutes. So you don't need to eat immediately after you have finished exercising - you can easily prepare a full meal within an hour after training.

The post-workout meal aims to restoration of muscle glycogen and Supporting muscle regeneration. It should include protein and complex and simple carbohydrates.

Examples of post-workout meals:

  • semolina with protein nutrition, banana and cornflakes,
  • An omelette made with millet flakes, egg whites and jam,
  • tortilla with chicken and vegetables,
  • burger with baked potato fries.

It is a good idea to avoid a lot of fats in this meal, as they slow down the absorption of nutrients. Simple carbohydrates are most welcome - but choose natural ones, such as fruit, rather than typical sweets containing trans fats.

Even if you train in the evening, don't skip your post-exercise meal. Carbohydrates consumed after a workout will be used in recovery processes and not stored as body fat.

Frequently Asked Questions (FAQ)

A wholesome meal containing protein, carbohydrates 1TP1Food and healthy fats is best consumed approximately 2-3 hours before you start exercising. This length of time will allow your body to digest efficiently, so you will avoid feeling heavy and have a steady supply of energy throughout your workout.

Yes, fruit (especially bananas) are a great source of simple carbohydrates that provide energy quickly. If you have less than an hour until your workout, a light snack of fruit combined with, for example, skyr yoghurt will be an ideal solution that won't overtax your stomach.

Above all, avoid foods that are hard to digest, deep-fried and fast-food dishes. Flatulent products (such as legumes) and those with a lot of fibre eaten just before exercise can cause stomach discomfort and colic, which will significantly reduce the effectiveness of your training session.

Despite the popular myth of the „anabolic window” lasting several minutes, you don't need to eat straight away in the changing room. It is optimal to provide your body with protein and carbohydrates within 60-90 minutes after training. Most importantly, this meal should help to rebuild glycogen stores and support the regeneration of damaged muscle fibres.

Summary - key findings

  • Good nutrition around training is not a fad, but the basis for effective muscle work and recovery.

  • Choose foods that are easy to digest and rich in nutrients, plan your meals to provide energy when you need it, and support the rebuilding of stores and muscle recovery after training.

Bibliography

Important: The contents of this article are solely informational and educational and do not constitute professional medical advice. If you have a serious medical condition or health problem, consult your doctor before you start exercising. The use of the information contained in the article is at the user's own risk.

Publication: Just GYM | Update: 17.02.2026 r.