What to Eat Before and After a Workout – Without Overthinking It

Most people starting out with strength training are met with over-complicated advice – macros, supplements, pre-workout drinks and recovery shakes. But if you’re training to feel stronger, more energised, and build lasting habits, the good news is - you don’t need a nutrition degree.

At CaliUnity – Bath’s gym alternative for people who hate traditional gyms – we keep things simple and sustainable. Whether you’re hitting our Reps & Sets, Skills & Strength, or Restore sessions, fuelling your training doesn’t have to be confusing.

Here’s our guide to eating well around your workouts – without tracking, stress, or guesswork.

What to Eat Before You Train

The aim here is fuel. You want enough energy to get through your session without feeling sluggish – or stuffed.

When to eat:

• Around 60 to 90 minutes before training

• Light, digestible food with a mix of carbohydrates and protein

• Avoid heavy fats or large portions

Quick options:

• A banana with a spoon of peanut butter

• A slice of toast with egg or cottage cheese

• Greek yoghurt with berries or granola

• A small protein smoothie with oats or fruit

If you’re training early – like in a 7am CaliUnity class – and can’t face food, go for something light and quick to digest. Even a rice cake or half a banana is better than nothing.

What to Eat After Training

Post-workout nutrition helps your body recover, rebuild, and refuel – especially important after a strength-based session like Reps & Sets or a mobility-focused Restore class.

What to focus on:

• Protein – to repair muscles

• Carbohydrates – to replenish energy

Balanced post-workout meals:

• Chicken wrap with salad and hummus

• Tofu stir fry with rice noodles

• Protein shake with oats and a banana

• Tuna + sweet potato

Even after slower-paced sessions like Restore, your body benefits from a nourishing post-training meal.

And yes – drink water. Hydration plays a huge part in recovery, performance, and reducing muscle soreness.

Not Hungry After You Train?

That’s normal – especially if you’ve trained hard or it’s a new routine. In those cases, go for something lighter and easier to digest.

Try:

• Yoghurt and fruit

• A smoothie

• A protein bar

• A boiled egg with toast soldiers

CaliUnity’s Approach to Nutrition

We don’t hand out cookie-cutter meal plans or push fad diets. Instead, we work with you to build sustainable habits that support your training and your lifestyle.

Our members train 2–3 times a week in expert-led small group sessions, and we help them make smart, realistic food choices that fuel their progress – without overhauling their life.

Whether it’s building strength, improving flexibility, or simply feeling more confident, it starts with consistency – in the gym and the kitchen.

Want Real Results Without the Overwhelm?

We coach busy, everyday people in Bath – not athletes or influencers. Just busy humans who want to feel stronger, healthier, and more in control of their fitness and health.

If that’s you – and you’re ready to train in a way that finally makes sense – we’d love to help.

👉 Fill out the CaliUnity intake form here to see if we’re the right fit for you.