Pre- & Post-Workout Nutrition for Women Wanting Fat Loss, Muscle & Energy

💡 Why It Matters:

✅ Fuels workouts for better performance

✅ Supports fat loss & muscle maintenance

✅ Helps with recovery & energy levels

🥑 Pre-Workout Nutrition (30-90 mins before training)

Goal: Sustained energy & muscle support

💡 What to Eat:

✔ Protein → Muscle support, keeps you full

✔ Carbs → Quick energy to fuel training

✔ Healthy Fats (Optional) → If eating 60+ mins before

🔥 Best Pre-Workout Meal Ideas:

🔹 30-90 mins before training:

• Greek yogurt + berries + honey

• Oats + protein powder + almond butter

• Banana + peanut butter + boiled egg

• Wholegrain toast + scrambled egg whites

🔹 15-30 mins before (Quick Fuel):

• Rice cake + peanut butter

• Banana + handful of almonds

• Protein smoothie (protein powder + almond milk + ½ banana)

  
  

⛔ Avoid: High-fat or heavy meals (can slow digestion).

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🍳 Post-Workout Nutrition (30-60 mins after training)

Goal: Muscle recovery & replenish energy

💡 What to Eat:

✔ Protein → Muscle repair & growth

✔ Carbs → Replenish glycogen (energy stores)

✔ Low fat → Helps digestion after training

🔥 Best Post-Workout Meal Ideas:

🔹 Fast & Simple Options:

• Protein shake + banana

• Eggs on wholegrain toast

• Cottage cheese + berries + honey

• Greek yogurt + granola

🔹 Full Meals (Best for Bigger Appetite):

• Grilled chicken + sweet potato + steamed veggies

• Turkey & avocado wrap

• Salmon + quinoa + roasted veggies

⛔ Avoid: Processed sugars & heavy fats (slow digestion).

💡 Key Tips for Fat Loss & Energy:

✔ Stay Hydrated → 2.5-3L water daily

✔ Prioritise Protein → 1.6-2g per kg body weight

✔ Carb Timing → More carbs around workouts, lower on rest days

Happy Training Ladies xx