Pre- & Post Workout Meals - For Muscle Gain & Endurance
What’s good to eat before a workout, how long before should you eat, and what’s important to refuel with after your session?
We share examples of both pre- and post-workout snacks and meals, along with tailored macro-based suggestions to support muscle building and endurance.
What’s good to eat before your workout?
Fuel up with the right kind of energy so your body feels strong and ready to give it your all during training. A great tip is to combine carbohydrates (for energy) + protein (for muscles) + a little fat.
If you're like us at the Björn Borg office and love to train in the late mornings around 11, a solid breakfast could include some of the following:
Wholegrain bread with turkey or ham, avocado, and vegetables
Oatmeal with berries, banana, and a spoonful of peanut butter
Smoothie with yogurt and fruit or berries – topped with nuts for some healthy fats
How long before training should I eat?
That depends on how much time you have before hitting the gym.
Eat a full breakfast like the example above 2–3 hours before your session.
If you only have 30–60 minutes, go for something light and easy to digest – focus on carbohydrates, and avoid too much fiber or fat right before training.
Some great options:
A banana
Yogurt with fruit
A protein bar
What shoud you eat post workout?
Post-workout nutrition is all about recovery and giving your body the fuel it needs to rebuild – and don’t forget to hydrate well with plenty of water.
Right after training, a snack like a protein shake and a banana can help you bounce back – especially if you’ve done a hard or long session and need fast recovery.
1–2 hours later, eat a larger meal combining carbohydrates and protein to support muscle repair and growth. Some great ideas:
• Salmon with potatoes and spinach
• Bolognese with wholegrain pasta and salad
Fuel up before your workout with carbs + a little protein, and refuel afterward with protein + carbs.
Nutrition for muscle building and endurance
It’s essential to eat enough and to maintain a balanced intake throughout the day. A great baseline is to spread your meals evenly: 3 main meals + 2–3 snacks.
What are macronutrients?Macronutrients are the components that give us energy (calories) and help build the body’s structure. In the fitness world, they’re commonly referred to as macros. There are three main categories:
Carbohydrates
Proteins
Fats
Carbohydrates
Carbs are fuel for your muscles and give both energy and endurance – crucial for both strength and cardio training. Great sources include:
Rice
Pasta
Bread,
Quinoa
Root vegetables
Fruit
Protein is essential for muscle growth and recovery, and it’s most effective when spread out over the day. Examples of protein-rich foods:
Chicken
Eggs
Quark
Salmon
Tofu
Lentils
Oats
Fats
Fats support hormones, brain function, and nutrient absorption. They also help with recovery and overall energy balance. Good sources include:
Avocado
Fatty fish
Olive and rapeseed oil
Nuts
Macro breakdown and tips
If you want to build muscle and increase endurance, the following macro distribution can be a helpful guideline:
Macro: Carbs
% of total calories: 45-55%
Example (2500 kcal/day): Approx. 280-340 g
Macro: Protein
% of total calories: 20-30%
Example (2500 kcal/day): Approx. 130-190 g
Macro: Fat
% of total calories: 20-30%
Example (2500 kcal/day): Approx. 55-85 g
Adjust your macros depending on your goals:
• Muscle gain: slightly higher protein, moderate to high carbs
• Endurance: higher carbs, slightly lower protein
Put 1 banana, ¼ cup of oats, 1 scoop of protein powder and 1 cup of almond milk in a blender
Add 1 tbsp of peanut butter, 1 tbsp of honey and1/2 cup of ice cubes
Blend until it’s smooth
Pour into a glass of choice and enjoy