Foods For Fitness – What To Eat Before, During And After A Workout

Some of you will know I’m into my fitness and I even have a once-popular-now-woefully-neglected fitness blog at However, just because my fitness blog has been lacking, that doesn’t mean that I’ve been slacking and I’ve just successfully completed Janathon 2018.

When I’m exercising at a healthy level – as opposed to a I-suppose-I’d-better-at-least-go-for-a-short-walk level – this does tend to have an added bonus as it makes me think about the importance of nutrition and what I can eat before exercising to make my workouts better and what to eat afterwards to help my muscles recover. So, here we have a few foods for fitness that work for me. But, if cream cakes and crisps work for you, then don’t let me stop you.


beetroot juice

You can buy powders especially for taking before you work out, called – funnily enough – pre-workout powders. I’ve been occasionally using this vegan one (which I’ll be blogging about another time) and, man, does it make me fly! However, supplements aren’t for everyone and if you’d rather eat natural food, then beetroot has been proven to give you energy and boost your workout. You can buy beetroot concentrate but I find that a bit minging but beetroot is perfectly palatable and just as effective juiced with other fruit and veg to give you an energy-boosting drink, such as this one containing:

  • 2 apples
  • 1 beetroot
  • 2 carrots
  • 3 celery sticks
  • 1/2 a cucumber
  • 1″ ginger

Also, adding CBD oil to pre-workout drinks may help maximise performance by reducing inflammation, and promoting mobility.

During a workout

Strawberry and coconut flapjacks

If you’re on a long bike ride or hike, these Strawberry and Coconut Energy Bars containing a good balance of carbs and natural sugar to give you energy will keep you going. They taste far better than shop-bought bars, too.


Oat, date and sultana balls

Post-workout, anything high in protein will aid recovery in your muscles so fill your boots/trainers with protein balls, flapjacks and granola bars. Or, if you’re really hungry, have some peanut butter and toast or good old beans on toast for a balanced combination of protein and carbs. Try some of my recipes for:

Evening meal

Heart healthy veggie chilli

Just because you’ve worked out in the morning, that doesn’t mean you should ruin all your hard work by flopping out in front of the TV with a large delivery pizza and a six-pack of beer (I, of course, would never do that. Ahem), so cook yourself a healthy meal to replenish those carbs, such as my:

I’m not proclaiming to be a nutritionist or dietitian or any kind of expert but these are some of the things that work for me and help me through a workout, recover afterwards and – most importantly – they’re tasty and easy to make too.

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