I’m Romain Gherardi, founder of Newairz and Pret-a-Train. As a personal trainer, I’ve done plenty of workouts and tried all different kinds of foods during, after, or before the workout. As workout efficiently is important, eating well is a key too. So, I’d like to give you some of the best workout foods and why.

Let’s jump into it.


Banana – great fruit

During, after, and before the workout.

Banana is a great fruit that contains good carbs and is quick to get to your system. It also contains vitamins and minerals like potassium.

It will give you a boost before or during your workout, or it can also make you recuperate after your effort.

Tennis men and runners use this best food for workouts meanwhile they are playing their game!



Eggs – great protein

After or before the workout.

Eggs can be considered one of the best sources of protein in the world. An egg contains a good amount of protein and fat, so it’s great to rebuild or consolidate the muscle.

You’ll prefer to eat after the workout, or 2 hours before but not during the workout, as it can be not that easy to digest.

When you do work out, prefer going for carbs to have the energy straight when you need it.

Related –> 8 Best Foods to Eat After a Workout


Oats – good carbs

During, after, or before the workout.

Oats are a great source of carbs. Mix with milk or yogurt they can be a great option to eat after or before (2 hours) the workout.

As milk are not easy to digest too, if you need a boost during your workout, you can make your own protein bar filled up with oats, or you can mix it up in a smoothie.

The good thing with this cereal is that it contains a good amount of protein too.

Related –> Are carbs bad for you?


Protein bar – quick option

During, after, or before the workout.

Protein bars are one of the best workout food that is the most used. Of course, as you can find all kinds of protein bars filled with all you need (fat, carbs, and protein).

It can be a really easy and quick option. Easy as you can carry it everywhere. Quick as you can just take it when you need it in an instant.

So this one is great during, before, and after a workout. They are among the best healthy snacks that we suggest. 

Just have a look at the amount of sugar as some as a lot in it. So read the label before buying your type.

Related –> How to eat healthy – A complete guide


Smoothie – Great mix

During, after, or before the workout.

Smoothies is also one of the most used options during the workout.

The great thing is that you can play with it. Put any seasonal fruit into it. Mix it with carbs like oats. you can put some good fats into it as well like pumpkin seeds, or any other seeds that you like.

Related –> 5 Benefits of Eating Good Fats

You can also carry it and drink it quickly or take your time, during, after, and before the workout.

Plus, you can find many great smoothie options online. So have fun and put some colors into it, to give your boost any time you need! We even did an article about it. Have a look. 

Related –> The Top Best Healthy Smoothie Recipes

Enjoy your workout, pack with energy!


Ps: And no there is no Guinness in that list even if it can be a good post-workout refreshment.  

Romain Gherardi

My name is Romain Gherardi. I'm a wellness coach, blog author, fitness wellbeing expert. Founder and CEO of Pret-a-Train. My goal is for you to be healthy. Let's live in a healthy world with love and harmony. www.romaingherardi.com


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