Varieties of nuts: peanuts, hazelnuts, chestnuts, walnuts, cashews, pistachio and pecans. Food and cuisine.

You might devise the most efficient workout plan ever and it will be good for nothing unless you pay attention to what you eat, how much you eat and how often. A carefully planned workout diet is as important as exercise, regardless of whether your goal is to shed weight or gain muscle mass. Even if you are disciplined and persistent with exercising, nutrition is the factor that separates fitness winners from losers. Pre and post workout nutrition is the crucial element that determines how well you will perform during the training session, how fast you will recover, and how long the results will last.

Here are some examples of simple yet effective pre and post workout diet.


Sometimes we feel like we have so much energy that we could repeat the entire training session all over again, while on other occasions even one rep seems barely endurable. The difference between failing and reaching your maximum potential is in proper pre workout meals and supplements. They fuel our energy, increase muscle strength and burn more calories. Depending on your metabolism, eating 1 to 2 hours before workout should be enough time for the blood to leave your stomach and go into your muscles. This meal should always include a fruit (e.g. bananas, oranges, apples, pears). Fruits dilate blood vessels and decrease blood pressure, and decreased blood pressure means less stress on the heart. Fruits are packed with simple sugars that boost energy, and vitamin C which prevents cramps – a very common companion of exercising. For an energy boost, eat a banana with whole-wheat toast and cinnamon. Pre-workout supplements should also be taken around 20 minutes in advanced. Always take them on an empty stomach to make the most of them. Some of recommendable supplements are multivitamins, b-vitamin for releasing energy, caffeine to build energy up to the next level, and ephedrine HCL, which is excellent for burning fat.


During the recovery phase, right after the workout, your body starts building muscles from protein. The lack of proteins will lead to fewer new, as well as old muscles, since the body will try to replenish the deficit by decomposing the protein from the existing muscles. This will make you weaker and it will have an adverse effect on your future workouts.
To avoid this, make sure you have at least a protein bar or a protein drink straight after a training session. If you are not sure which foods contain plenty of protein, start with the basic and most obvious choices. Low-fat meat, chicken or turkey breasts, lean beef, fish, eggs, cheese, yogurt, and nuts (especially almonds) are an excellent source of proteins. Make sure you drink enough water during after workout, since rehydration is essential for the replenishment of electrolytes lost through sweat during exercise. Glycogen, which is actually carbs stored in your muscles, attracts water to your muscles and plays a key role in muscle rehydration. This being said, turn to carbohydrate foods to make up for depleted glycogen and prevent cramps and soreness of muscles, and speed up the recovery. These foods are: pasta, whole wheat breads, sweet potatoes, brown rice, and vegetables.
As you can see, proper nutrition is crucial for achieving long-term results with your exercise. Pre and post workout meals can be really simple, as long as you plan them well and include all the essential ingredients. You can read more tips and instructions about pre and post workout nutrition at Killcliff blog.

Amy Mia Goldsmith,

Daily Zen.

Author Bio – Amy Mia Goldsmith is a literature and biology graduate from Melbourne. Her passion is fitness and healthy lifestyle. You can contact Amy on her Facebook page and Twitter.