🏋️♀️ What to Eat Before and After a Workout (Protein, Carbs, Fats)
Fueling your body properly before and after a workout is just as important as the exercise itself. Whether you're lifting weights, running, or doing yoga, the right nutrition can enhance performance, speed up recovery, and support muscle growth.
At BondBites, we believe that food should work with your goals—not against them. Here’s your quick guide to pre- and post-workout nutrition using a smart mix of protein, carbs, and fats.
⏰ Before Workout: Fuel Up Smart
Goal: Boost energy, prevent muscle breakdown, and improve endurance.
🔑 Macronutrient Focus:
-
Carbs – Your body’s preferred energy source
-
Protein – Helps prevent muscle breakdown
-
Fats – Keep minimal before workouts (slow digestion)
✅ What to Eat:
| Timing | What to Eat | BondBites Product Match |
|---|---|---|
| 30–60 mins | Banana with peanut butter | 🥜 BondBites Crunchy Peanut Butter |
| 1–2 hrs | Oats with almond milk & fruit | 🥣 High-Protein Oats |
| 2 hrs+ | Muesli + yogurt | 🥄 Premium Muesli |
📌 Tip: Avoid eating too much fat or fiber right before workouts—they slow digestion.
🧘 After Workout: Recover Right
Goal: Rebuild muscles, replenish glycogen, and reduce fatigue.
🔑 Macronutrient Focus:
-
Protein – For muscle recovery and repair
-
Carbs – To replenish energy stores
-
Healthy Fats – Optional but beneficial for hormone health
✅ What to Eat:
| Timing | What to Eat | BondBites Product Match |
|---|---|---|
| Within 30 mins | Protein smoothie + banana | 🥤 Add High-Protein Oats + Peanut Butter |
| 1–2 hrs | Rice + lentils + veggies + nuts | 🥗 Add Dry Fruit Mix |
| Snack | Choco protein bite or energy bar | 🍫 Choco Fills Protein Snack |
📌 Tip: Aim for 15–30g of protein and a good carb source post workout.
🧬 Why BondBites is the Perfect Fit for Your Fitness Fuel
-
✔️ Clean ingredients, no preservatives
-
✔️ Protein-rich for muscle recovery
-
✔️ Tastes great, ready-to-eat formats
-
✔️ Perfect for gym-goers, runners, and home workouts
🔄 Final Thoughts
Nutrition before and after your workout doesn’t need to be complicated. With BondBites, you have access to quick, delicious, and effective fuel options—so your fitness journey stays on track.
