Some lean towards a light snack when eating before or after a workout, while others opt for carbs to power up. Whether you’re building muscle, gaining weight, losing some kilos, or simply staying fit, the right pre-workout fuel can propel you to new heights!
For Delron Maxinzi from Mbekweni in Paarl, having options is ideal before hitting the gym, such as a smoothie or an energetic snack an hour prior. He explains that this is a personal journey, including what we consume before working out.
“I am not aiming to lose weight or gain it; I like my body as it is. I go to the gym and lift weights to stay fit and maintain my body,” he says.
Maintaining balance
He adds, “Therefore, what I eat before hitting the gym won’t be the same as someone who is focused on weight loss or someone who wants to gain weight. I usually take a smoothie an hour before, made with raw eggs, oats, milk, and peanut butter.”
Maxinzi says that after his workout, he consumes a shake that helps repair his muscles.
He notes that he is not on a strict diet, although he monitors his intake of excess fats, salt, and spices in his meals. He ensures he works out regularly to offset what he has eaten.
Johannesburg teacher and artist Tashia Jones-Gcoka says she still enjoys takeaway as an occasional treat while watching her portion sizes. For her, staying fit and healthy is like mental fuel.
“I’ve realised that paying attention to your body helps, especially in identifying the foods that make you gain weight and those that help you lose some,” she says.
Depending on your goals, she explains, it’s easier to adapt to what works best for you.
“I’ve also found that knowing your blood type and understanding what’s beneficial and what to avoid can help each person stay healthy.
“I don’t count calories or track what I eat or lose; I just pay attention to portion sizes. When I have a box of pizza, for instance, I double my usual workout.”
Tashia Jones-Gcoka
She notes that what works for her is knowing she needs plenty of protein when she cooks, along with a balance of vitamins, carbs, and fibre.
Jones-Gcoka explains that recognising different body types is essential. “Some people only need light sets, and their bodies tone up easily, while others have to put in more effort.”
READ NEXT: Tired of weight gain? Boost your metabolism naturally
Optimising workout performance
Noxolo Msibi, a community service dietitian from Middelburg Hospital in Mpumalanga, says that eating before cardio can be beneficial, especially for high-intensity or endurance sessions, as it provides energy and helps sustain performance. She explains that pre-workout snacks rich in carbohydrates, such as a banana with peanut butter or oatmeal, offer quick and sustained energy.
“Eating before the exercise can improve energy levels and performance, especially for intense or prolonged sessions. Training on an empty stomach may lead to faster fatigue and reduced exercise capacity.”
Noxolo Msibi
Msibi notes that a mix of proteins and carbohydrates helps to replenish glycogen stores and support muscle repair. Studies show that combining carbs and protein post-cardio boosts muscle recovery and reduces soreness, allowing for better endurance in future workouts.
“Post-workout nutrition tends to be more crucial for strength training because muscle repair and growth rely heavily on protein intake after exercise,” she says.
She adds, “Eating protein after strength sessions enhances muscle protein synthesis (MPS) and helps reduce muscle breakdown.”
Msibi emphasises that for endurance workouts, pre-workout snacks rich in carbohydrates combined with a small amount of protein provide optimal energy.
“Examples: A smoothie with fruit and yoghurt, toast with honey and peanut butter, or a banana. These options fuel sustained activity and delay fatigue.”
Maximising recovery
Post-exercise, particularly after strength training, the muscles are primed to absorb nutrients, according to Msibi.
She adds that consuming protein within two hours of training maximises muscle recovery, repair, and growth.
Recommended foods are Greek yoghurt with berries, chicken with sweet potato, or a protein shake with fruit, all of which can effectively support recovery.
Msibi notes that a protein intake of around 20-40 grams post-workout has been shown to stimulate muscle protein synthesis (MPS) effectively.
For higher-intensity workouts, having a small, balanced meal 1-2 hours before exercise can help sustain energy, while post-workout refuelling becomes critical to replenish glycogen and support recovery.
“For fat loss: Exercising in a fasted state (for example, before breakfast) may increase fat oxidation but could also reduce workout intensity. This approach may be useful for some looking to optimize fat loss, although results vary,” she says.
Msibi further explains that consuming protein both before and after workouts is ideal for muscle growth, as frequent protein intake supports continuous MPS.
ALSO READ: Stress less, move more: Exercise is your brain’s BFF
Get the Health For Mzansi newsletter: Your bi-weekly dose of kasi health, wellness and self-care inspiration.
