What to Eat Before and After Workout to Lose Weight

When it comes to losing weight and fitness, eating the right foods is just as important as exercise itself if you want to lose weight and stay healthy. Your body needs fuel the same way a car needs petrol. The right pre-workout and post-workout foods help you stay energized, burn fat more efficiently, and recover faster.

If you are serious about losing weight in Nigeria, it is not just about what you eat but also when you eat it. Eating at the wrong time or picking the wrong foods can lead to stomach discomfort, fatigue, and slower results.

Why Timing Matters

• Pre-Workout: Eat a light meal or snack 1–3 hours before exercising. This helps prevent stomach issues and gives your body enough time to digest the food.
• Post-Workout: Within 60 minutes after your workout, eat a balanced meal with carbs and protein to replenish energy and repair muscles.

Skipping either step can reduce your workout benefits and make weight loss harder.

The Best Foods for Pre and Post-Workout

1. Carbohydrates (Your Body’s Fuel)

Carbs are often demonized by “low-carb” diets, but they are your body’s main energy source. For Nigerians, this can mean healthy carbs like:

• Whole grains – brown rice, whole wheat bread, oats
• Legumes – beans, lentils
• Fruits and vegetables – bananas, oranges, spinach

Avoid processed snacks, sugary drinks, and refined carbs (like white bread or pastries).

If you want to maximize results, you can combine whole foods with supplements like whey protein or multivitamins like Vita London Multivitamins. You can check our Vitamins & Supplements section for more supplement options.

2. Fruits and Vegetables

Fresh fruits and vegetables are packed with vitamins, minerals, fiber, and antioxidants that help your body function properly and recover faster. They are also low in calories, making them perfect for you if you are looking to lose weight.

Examples:

• Bananas – rich in potassium and magnesium
• Oranges, grapes, and berries – great for hydration and quick energy
• Leafy greens – spinach, ugu, kale

3. Healthy Fats

Healthy fats provide long-lasting energy, especially during aerobic workouts. Focus on unsaturated fats such as:

• Olive oil
• Avocados
• Groundnuts (peanuts)
• Cashews, almonds, walnuts
• Seeds like chia and pumpkin

4. Protein (Muscle Recovery and Growth)

Protein is essential after workouts because it helps repair and build muscle. In Nigeria, you can easily access protein-rich foods like:

• Eggs
• Fish (tilapia, tuna, salmon, catfish)
• Chicken and turkey
• Beef or goat meat (lean cuts)
• Beans and lentils
• Yogurt, milk, or soy milk

You can also get extra protein support by adding supplements like whey protein or plant-based powders to your diet. You can get these affordable Kirkland protein supplements to add to your everyday diet.

Smart Pre-Workout Snacks (Quick and Easy)

If you are heading out for a jog or gym session, here are snack ideas that combine protein and carbs for maximum energy:

• Banana with groundnut butter (peanut butter)
• Apple with almond butter
• Greek yogurt with fresh berries
• Whole-grain crackers with soy butter
• Small handful of nuts with dried fruit

These are simple, affordable, and available in Nigerian markets.

Be Careful with Cutting Calories

While calorie reduction is necessary for you to lose weight, cutting too many calories can backfire. If you constantly feel weak, dizzy, or tired, your body is not getting the nutrients it needs.

Remember: weight loss should never mean starving yourself. It should mean eating smarter.

Supplements can help you fill the gap when your meals do not provide enough nutrients. Check out healthy vitamins & supplements here for a boost in your weight loss journey.

Balance is Key

The best results come from balance. Listen to your body and choose foods that give you energy, not fatigue. Here are some tips:

• Always eat breakfast – it sets the tone for your day
• Include different food groups in your meals
• Stock your fridge and gym bag with healthy snacks
• Drink enough water before, during, and after workouts

Bottom Line

If you want to lose weight and get the most from your workouts, focus on:

• Eating a balanced snack 1–3 hours before workouts
• Refueling with protein and carbs within 60 minutes post-workout
• Choosing Nigerian-friendly whole foods like beans, plantain, fruits, vegetables, chicken, and fish

For active individuals, five to six small meals a day work best. Adjust portions based on your age, weight, and activity level.

Still unsure about what to eat or what supplements to take? Get a teleconsultation today and get expert guidance tailored to your body and goals.