What to Eat When You’re Not Trying to Be a Starving Influencer.

I once ate a banana before leg day and saw my soul trying to leave my body mid-squat.

Not because it was too much. But because it was too little.

Too weak. Too safe. Too basic.

Most of what people eat before and after workouts is trash.

• Instagram-friendly trash. 
• Light-colored smoothie trash. 
• 3-almonds-on-a-plate trash.

And somehow, we wonder why we’re dizzy, moody, burnt out, and stuck with baby gains like we’re in muscle detention.

The Key Takeaway.

If your pre-workout food isn’t giving energy like “I could fight God and win,” and your post-workout food isn’t rebuilding you like you just got dropped from a five-story emotional building, then it’s not doing the job. This isn’t about clean eating. This is about real eating. For power. For presence, and for actual results.

Your Workout Doesn’t Start at the Gym.

It starts with what you put in your mouth 30–90 minutes before you even move a damn muscle.

And no, I’m not here to give you some Pinterest meal plan that sounds like punishment.

Because I’m tired, tired of seeing people doing the most in the gym while running on dust and anxiety.

That’s not discipline. That’s malnourishment.

You can work out consistently and still have zero gains because your body isn’t being fed like a living thing. It’s being fed like a trend.

And before you go, “But I’m trying to lose fat!” pause. You can lose fat and fuel yourself.

The secret? Eat like someone who moves. Not someone who just exists.

The Best Pre-Workout and Post-Workout Foods.

PRE-WORKOUT: EAT TO SHOW UP.

• Eat to lift. 
• Eat to sweat. 
• Eat to wake the hell up.

You need carbs. Yes, I said it. You need the thing the diet world demonized so bad it now walks around in a hoodie and sunglasses.

Carbs = energy. Without them, you’re a phone at 3% trying to stream Netflix.

What to eat before your workout (30–90 minutes before):

• Oats + Banana + Peanut Butter: Carbs, potassium, and healthy fats. You’ll feel like you could bench press your ex’s karma.

• Rice + Eggs or Rice + Stir-Fried Tofu: Don’t come at me with your rice slander. Rice gives sustainable energy. And the eggs/tofu give enough protein to keep your blood sugar steady.

• Whole grain toast + Avocado + Boiled Egg: Light, but satisfying. If you’re not a heavy eater before a workout, this is your jam. Literally.

• Yogurt + Fruit + Granola (unsweetened): If you need a snackier option. But add some chia seeds or nuts in there or you’ll crash mid-set and blame your trainer.

Don’ts before a workout:

• Don’t go in empty. You’re not a monk. You’re a mammal. You need fuel. Fasted workouts only work for a few and even they fake it for the aesthetic.

• Don’t binge. Eating too much too close will make you sluggish, crampy, and mad at the world. You’re not trying to digest a 3-course meal while deadlifting.

• Don’t eat high sugar junk. It spikes. Then crashes. You’ll feel like Beyoncé for 10 minutes, then suddenly you’re a damp tissue.

POST-WORKOUT: EAT TO RECOVER.

This is where most people mess up.

They either don’t eat, or they eat like they just won a food lottery and the government’s coming to take it away.

Truth is, your post-workout meal is the most important meal of the day.

Not breakfast. Not lunch. Post-workout.

This is the moment your body’s like, “Hey. We just did a thing. Give me something to build with or I’m gonna throw a tantrum and burn muscle instead.”

What to eat after a workout (within 30–60 minutes):

• Grilled Chicken or Turkey + Sweet Potatoes + Veggies: Classic, but gold. Protein, slow-digesting carbs, fiber. Your muscles will literally start singing.

• Rice + Beans + Fish (or Plantains + Stew): Call it a Nigerian staple, call it divine. This combo has everything you need. Balance. Comfort. And serious nutrients.

• Protein Shake + Banana + Peanut Butter: Only if you can’t cook. Add oats to bulk it up. This shake needs to feel like a full hug, not a weak kiss.

• Boiled Eggs + Avocado + Whole Grain Wrap or Flatbread: This is great for fast recovery and easy digestion. And yes, it’s sexy.

Don’ts after a workout:

• Don’t delay eating. The longer you wait, the more your body panics and holds onto fat. Yes, even if you’re trying to lose weight. Skipping meals doesn’t help, it only hurts your gains.

• Don’t eat like you just climbed Mount Everest. You did a workout, not a war. Eat enough to nourish. Not to collapse into a food coma.

• Don’t skip protein. That’s the one non-negotiable. Without protein, you’re basically ghosting your muscles. And trust me, they remember.

You Only Need Consistency + Care.

• Some days, you’ll eat like an elite athlete.
• Other days, you’ll survive off toast and vibes. That’s life.

But if you want results that stick, you need a pattern that makes sense. Fuel before. Recover after.  Just as respect for your body.

Because if you’re dragging yourself through workouts without food, that’s not strength.

That’s a slow burnout. That’s quiet self-harm dressed as hustle.

We don’t talk about this enough.

And please, don’t take nutrition advice from people who eat three leaves and a prayer before training.