Should You Eat Before or After Exercise?  Your Guide to Smart Workout Nutrition 

Food isn’t just fuel; it supports your muscles, immune system, and mental focus. Eating well before and after exercise can help reduce fatigue, prevent injury, and speed up recovery. For individuals and families living abroad, building healthy routines around meals and movement is especially important for staying active and feeling well, wherever life takes you.

In most cases, yes. Eating a light snack or small meal before a workout helps to:

• Provide your body with energy to perform
• Prevent dizziness or fatigue
• Improve focus and endurance

What to eat before a workout:

• A banana with a spoon of nut butter
• Greek yoghurt with a few berries
• A slice of toast with scrambled eggs
• A small smoothie with oats and fruit

When to Eat:

• Aim to eat 30 to 90 minutes before your workout
• Avoid heavy meals directly before intense exercise

Tip for Expats: If you’re adjusting to new time zones or unfamiliar foods, start small. Simple snacks using local ingredients can be just as effective as your usual go-to options.

Absolutely. Post-workout nutrition helps your muscles recover, rebuild, and grow stronger. It also replenishes energy stores and supports your immune system, which is especially important when you’re adapting to new environments or daily routines.

What to eat after a workout:

• A smoothie with protein powder, banana, and milk

• A rice bowl with lean chicken and vegetables

• Whole grain toast with cottage cheese and tomatoes

• A small handful of nuts and a piece of fruit

Don’t forget to hydrate:

Water is just as important as food. You lose fluids through sweat, even in cooler climates, so rehydration is essential.

For Families: Encourage children to drink water before and after playing outside or doing sports, and keep recovery snacks simple and appealing, like fruit and yoghurt.

Different types of workouts use different energy systems, and the way you fuel your body should reflect that.

• Cardio workout (e.g., running, cycling): Focus on easily digestible carbohydrates beforehand, such as fruit, rice cakes, or porridge. Afterward, include both carbs and protein to replenish glycogen and support muscle repair.
• Strength training: A balanced snack or small meal with protein and complex carbs before lifting weights will help maintain energy and prevent muscle breakdown. After your session, aim for at least 15–25 grams of protein to aid recovery.
• Yoga or light activity: You may not need to eat much beforehand, especially if the session is short. A small snack like fruit or a few almonds can provide enough energy without feeling heavy.

Note: Everyone’s digestion and energy needs are unique. Experiment with timing and portion sizes to see what works best for your routine.

When time is short or you're on the go, having a few easy meal ideas ready can help everyone stay energised and nourished.

• Overnight oats: Prep in the evening with milk or yoghurt, oats, chia seeds, and fruit.
• Homemade wraps: Use whole grain tortillas, cooked chicken, hummus, and salad for a balanced, portable lunch.
• Egg muffins: Make a batch with vegetables and cheese for a grab-and-go breakfast or snack.
• Fruit and nut snack boxes: Mix dried fruit, seeds, and nuts in reusable containers for a quick energy boost.

These are great options for parents, teens, and even younger children who are involved in sports or play.

• Skipping meals entirely: This can lead to fatigue, poor concentration, and muscle loss
• Eating too much right before exercising: Can cause discomfort or sluggishness
• Forgetting to hydrate: Dehydration affects energy, recovery, and overall well-being

When you’re living internationally, it can be difficult to stick to a routine. You might be dealing with different mealtimes, limited access to familiar foods, or changes in lifestyle. Staying consistent doesn’t mean eating the same foods every day but understanding what your body needs and making smart choices.

Try:

• Visiting local markets for fresh, whole foods
• Keeping a few healthy staples on hand such as nuts, dried fruit, and protein bars
• Planning snacks around busy days or family activities

• Listen to your body: Some days you may need more food, or more time between eating and exercise
• Stay flexible: Whether you're in a hotel room, adjusting to a new school routine, or managing remote work, small consistent habits matter
• Move and eat with intention: Your body works hard. Support it with nourishing choices