Best Pre & Post Workout Meals for Beginners

July 23, 2018 0 Comments

Best Pre & Post Workout Meals for Beginners

To all of those looking to improve their body, whether it be to build muscle, lose weight, or enter into their first competition, working out and having a consistent fitness routine will get you noticeable results over time.

But working out alone will not get you where you want to go. To maximize your workout, the proper nutrition and refueling will help you reach your goals at a much quicker pace.



Just like how a car needs to have fuel in the tank before you can drive, so does your body before a workout. No matter how great the car looks on the outside, if you don’t have the proper fuel, the car won’t get far.


When you workout on an empty stomach, your body will go through your glycogen stores quickly. Glycogen is the stored form of the sugar glucose. Your body uses this for energy. Glycogen is stored in the muscles and the liver. Once all your glycogen stores are all gone, your body turns to the next energy source - your muscle. And if you’re looking to build muscle, you can clearly see that how that won’t lead to the results you want.

It’s like taking one step forward and two steps back.


Pre-workout meals and snacks will help effectively power your body during your workout. Here are some basic know-hows for pre workout meals:

  • Pre-Workout meals should be consumed 60 to 90 minutes before your workout to ensure it is properly digested
  • Lean protein and carbohydrates should make up your pre-workout snack.
  • Slow digesting carbs will sustain your energy throughout your workout.
  • The pros suggest aiming for anywhere between 20 to 40 grams of both proteins and carbohydrates.


Some favorite pre-workout meals to build muscle and burn fat are listed below:

  • ½ cup of white or brown rice
  • Chicken & Turkey breast
  • 1 slice of whole grain bread, half a banana, 1 tbsp. of nut butter, dash of cinnamon
  • 2 rice cakes with 1-2 tbsp. of nut butter

  • Sweet potato (if it’s big, cut it in half)
  • Half cup of oatmeal with unsweetened Almond Milk, half a banana and a dash of cinnamon
  • A hardboiled egg
  • 3-6 egg whites with half cup of oats (oatmeal)

  • 4 oz of salmon with a half cup of brown rice and roasted veggies
  • Greek Yogurt with a handful of berries


And make sure you drink plenty of water before your workout too!



Quite honestly, there is no better feeling than the feeling of accomplishment after a good workout. You sweat, you lifted, you conquered. You made your gains and the last thing you want to do is lose them.



Post-workout nutrition is vital to your fitness routine and muscle recovery. Without it, you will lose body mass, be prone to extra soreness, and miss the anabolic window of reducing muscle breakdown. Good post-workout nutrition helps replenish energy levels and increase protein synthesis.

  • Post-workout carbs should be simple and fast-digesting. Your glycogen stores are depleted and need to be replaced.
  • Make sure you consume protein in your post-workout meal
  • You should have your post-workout meal or shake about 20 to 30 minutes after you complete your workout to maximize results.


Some favorite post-workout meals and shakes to optimize your workout results are listed below:

  • Protein shake with 1 ½ scoops of vanilla whey protein, 1 banana, 1 tablespoon of almond butter, and 1 cup of water
  • Lean meats (steak, bison, ground beef, etc.)
  • Chicken and turkey breast
  • Fish (salmon, cod, flounder, etc.)

  • ½ cup of white or brown rice
  • Small red, white or sweet potatoes
  • 1 apple with almonds or 1 tbsp. of nut butter
  • Veggie burger
  • 1 cup of green vegetables (Brussel sprouts, kale, spinach, green beans, broccoli, chard, etc.)

  • Turkey Burger
  • Lean Ground Beef Burger
  • Egg white omelet
  • Hummus with mixed vegetables

  • Grilled Chicken (you can also use turkey or salmon) Sand roasted vegetables
  • White-tuna (no sodium added) with vegetables and use it as a topping in your salad

What are some of your favorite pre- and post- workout meals and snacks? Share in the comment section below! :)


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