Foods that Fuel Your Workout

Foods that Fuel Your Workout

If you are working on a weight loss plan then you may already be starting to opt for more healthy options in your diet and planning when to fit in exercise.

You can actually take your weight loss regime one step further by picking foods that fuel your workouts. Not only will picking the right nutrition help you in your goal of healthy eating but it will also give you more energy for your fitness plan.

We have broken down the food to eat before, during and after your workout.


Good nutrition is essential for a successful workout and this can be achieved before you hit the gym. You wouldn’t expect your car to run on an empty fuel tank and neither should you body. Choose wisely and you’ll be giving your body premium unleaded at a fraction of the cost.

Fuelling your body will help give you energy and strength for exercise and in return you will be more successful on our weight loss journey.

Here are the key foods that fuel your workout before you start:

  1. Water
  2. Carbohydrates
  3. Moderate protein

 Options are:

  • Porridge with fruits
  • Chicken sandwich on wholemeal bread
  • Wholemeal bagel with peanut butter
  • Brown rice or pasta dish
  • Omelette with smoked salmon

For more detail on the best pre-workout foods, read here.


Above all, during any exercise you will want to keep hydrated. You shouldn’t really need to eat anything for a gym session however, if you are doing a long work out, like a marathon or a hike you will need to add some sustenance to keep you going.

Key foods that fuel your workout:

For workouts 1 hour or less:

  1. Water

Longer, high intensity workouts:

  1. Little and often is key! Try and eat 50-100 calories every half an hour.
  2. Water

Options include:

  • Raisins
  • Banana
  • Green apple
  • Oranges
  • Gummy sweets such as jelly beans


What you eat after your training will help aid recovery and repair muscles more quickly. It is particularly important to eat protein and carbohydrates after your workout.  Doing so will decrease muscle protein breakdown, increase muscle growth and restore glycogen stores. Many experts recommend eating your post-workout meal within 30-45minutes after finishing.

Here are the foods that fuel your workout:

  1. Water or sports drinks
  2. Protein
  3. Carbohydrates

Options are:

  • Sweet potato
  • Quinoa
  • Chicken
  • Tuna
  • Lucozade
  • Peanuts
  • Dark chocolate
  • Dried blueberries
  • Rice cakes
  • Pasta
  • Dark leafy green vegetables
  • Eggs
  • Greek yoghurt
  • Protein bar
  • Avocado



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