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Foods to eat before and after gym to lose weight effectively

If you don't pay attention to what to eat before and after exercising, it may be difficult for you to achieve the desired effect because you do not pay attention to the diet combined with the exercise.

Gym exercises often require you to have a lot of energy to enhance the training effect. If you don't pay attention to what to eat before and after the gym, you will easily burn out during your workout or run the risk of losing muscle after a workout.

According to nutritionists, you should not starve yourself under any circumstances and especially before and after extreme physical exercises. People often have the misconception that fasting before exercise will accelerate weight loss. However, this concept is completely incorrect because lack of substance during exercise will easily lead to dizziness, lightheadedness and even hypoglycemia. And then need to fuel up with some foods that are low in calories but still full of nutrients for the body.


What should I eat before going to the gym?

Toast and peanut butter

If you are looking for a dish that has the right balance of fiber and protein, peanut butter bread is the right choice. This is a dish that takes no effort to make, you just need to heat the bread in the microwave and spread it on a thin layer of peanut butter. You can top it off with a layer of organic almonds, cashews or peanut butter to change the taste depending on your preference. Besides, a few slices of fruit like string or banana is also a good way to change the taste.


Oats are a very rich source of fiber, B vitamins, minerals and antioxidants. It is also a food that contains more protein and healthy fats than many other grains.

The fiber in oats helps you release energy into the bloodstream faster, and the B vitamins help convert carbs into energy more efficiently. In 78g dry oats contain 51g carbs, 13g protein and 5g fat.

Toast and boiled eggs

Eggs are a rich source of protein. Combining eggs with bread will give you a snack full of the energy needed to build muscle more effectively during your workout. You can make your own serving of a slice of bread, some butter, and a hard-boiled egg. Then sprinkle some salt and pepper and enjoy.

Protein milkshake

If you do not have much time to exercise, you can make a protein shake to bring to the gym. You mix 1 bag of unsweetened fresh milk, some favorite fruit and 1 tablespoon of whey protein and puree for 5 minutes to have a glass of protein-fortified milk before exercise.


Boiled eggs

Boiled eggs are a popular dish chosen by many gym people because of their effect of helping to replenish energy thanks to the rapid supply of protein to the body. Moreover, this is also an easy-to-find, convenient and nutritious food. Before going to the gym, eat 2 boiled eggs to get ready for the workout.

What should I eat after the gym?

Chicken breast

Chicken breast provides you with a lot of easily digestible protein that is beneficial for muscle recovery. You can steam or roast chicken with green vegetables to provide a meal with a complete source of nutrients.

Protein powder

The body needs enough protein to be able to recover muscle effectively. If you can't get enough protein from food, using extra protein powder can help with muscle recovery after an intense workout.

Another positive thing about protein powders is that they are very convenient, suitable for people who do not have much time to snack.


Salmon contains a tremendous amount of protein along with healthy fats and omega-3s. The nutritional content in salmon will help your body recover muscles and ensure the cardiovascular system is in top condition.

You can also eat green vegetables with salmon to increase the taste of the dish and provide many nutrients for the body.

Dark green leafy vegetables

The best dark green leafy vegetables to eat after an intense workout include: Kale, spinach, watercress, rocket salad… These vegetables are all rich in vitamins, minerals, fiber, and other substances. Antioxidants help reduce free radicals after HIIT workouts.

Dark leafy greens are also low in calories, so you can add about 2 handfuls of them to smoothies, salads, sauté veggies in olive oil or add dark leafy greens to pasta dishes of the same type. lean.


Avocados are rich in magnesium, an essential nutrient in muscle recovery. This fruit also provides up to 14% of the recommended amount of potassium per day. According to expert Grant, potassium is involved in fluid balance in the body, controlling the activity of the heart and muscles.

Furthermore, avocados are a good source of folate, vitamins C, K and B6. All of these possess anti-inflammatory properties and will effectively help reduce inflammation caused by intense exercise. Overall, consuming avocados is a great way to help your body recover from a workout. You can include this fruit in many dishes such as combining with eggs, served with bread, smoothies or used directly.

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