How to make super gains: pre and post work out meals and snacks

Recently I just decided to stop using protein supplements and go ultimately natural i.e food, food and only food (maybe only omega 3 & 6 supplements), for all going natural I am sure this article will really come in handy.

We all know working out is usually half the job and actually the easy part so to speak. Nutrition on the other hand is the harder part of the two. Nutrition and fitness have to go hand in hand in ensuring good health, one cannot possibly work at optimum levels without the other. They need each other so to speak.

The most important times of the day for anyone who takes their fitness seriously or wants to is before working out(pre- workout) and after working out(post workout).

If any of your fitness goals are the following: lose fat, build muscle, lose fat and build muscle, increase strength, improve performance or just being healthy then your number one focus must always be on eating the right total amount of calories, protein, fat and carbs each day.

These should be the 4 most important facts of your fitness journey.

At the end of the day your total daily calorie and nutrient intake is always the most important part of every single diet plan regardless of what your goals are.

Pre and Post workout snacking

For your workouts to be deemed effective your PRE and POST workout meals/snacks happen to be the main ingredient and are very key in achieving your goals.

What you eat before (and if needed, during) your workout is crucial for fueling the workout itself and maximizing your performance throughout.

What you eat after your workout is crucial for optimizing the recovery process which basically begins as soon as your workout ends and ensuring that your body has all of the supplies it needs in order to recover, adapt and improve the way you want it to.

Pre workout nutrition: awesome pre workout meals/snacks you can try

To simply put it your PRE workout meal is the last meal you eat before your workout. Your pre workout meal is the meal that plays the largest role in supplying your body with everything it will need to ensure optimal performance during your workout.

And, in the cases where a during-workout meal is being used (either in place of the pre workout meal or in conjunction with it), its purpose is exactly the same. The major roles of a pre workout meal are: Reduce muscle glycogen depletion,reduce muscle protein breakdown,reduce post workout cortisol levels.

Some good examples of pre workout meals/snacks I take myself are: Oats, fruit and almonds.
Load up on carbohydrates for a longer workout with ½ cup cooked steel-cut oats topped with 1 tablespoon dried fruit and 1 tablespoon shaved almonds.

Yoghurt heaven: Blend 1 scoop of your favorite flavour of yoghurt with ½ cup ice, and 1 cup frozen berries for a sweet energy boost.

Peanut Butter and Apple: For a quick carb fuel-up, slice 1 medium apple and serve with 2 tablespoons all-natural peanut butter.


Fruit lovers delight: It is very simple, just blend or juice 1 cup berries, melon, banana, and orange.

Toast and Eggs: All you need are 1 or 2 hard-boiled eggs with 1 slice of whole-wheat toast.


Oats and eggs: This is my fave pre-workout and breakfast meal. Try ½ cup cooked oatmeal and 2 whole eggs seasoned with your favorite spices.

Post workout nutrition: What to eat to make those mad gains

Your post workout meal/snack is the first meal you eat after your workout. During exercise, your body taps the fuel stored in your muscles known as glycogen for energy.

Eating or drinking something that combines both protein and carbohydrates 30 minutes to an hour after your workout refills the energy stores, builds and repairs your muscles that were broken down, and helps keeps your metabolism high.

Your post workout meal is the meal that plays the largest role in your body, the major roles being: Replenish muscle glycogen that was depleted during your workout, reduce muscle protein breakdown caused by exercise, increase muscle protein synthesis, reduce muscle soreness and fatigue, greatly enhance overall recovery and reduce cortisol levels.

Best time to partake of your post workout meal would be within the first 60 minutes after your workouts or even better yet the first 30 mins after the workout.

Post workout meals that work for me and you can try yourself are: Peanut Butter crunchy goodness: one tablespoon of crunchy peanut butter,1 teaspoon honey, ½ cup whole-grain cereal, and just a dash of cinnamon(only if you enjoy it, I am not a cinnamon fan).

Beans omelette: Four egg whites, low-fat cheese, and ¼ cup canned black beans. You can add some chili to enhance the flavour (or just to challenge yourself).

Milk and cereal: Simplicity is genius and it doesn’t get simpler than this. Add 1 cup of low-fat milk or in my case I use camel milk sometimes or natural yoghurt to 1 cup of whole-grain cereal. You can also throw in raisins to spice it up.

Apples and cheese: One medium sliced green apple and some cottage cheese as a dip. If you are not a cottage cheese fan a good option would be string cheese.

On twitter, instagram @leesthetics

  • Ema Rudman

    I love these more educational posts. I am currently a
    student studying kinesiology and love lifting and working out, so these posts
    are really interesting to me. There is so much misleading information online
    about what is “right” and “wrong” regarding workout fuel, and I think what
    people really need is a simplified explanation such as your article. It’s not
    about buying expensive pre-workout supplements. It’s about fueling your body
    with sources provided from the earth, not a science lab!