Do You Really Need to Eat Before and After Working Out?

Okay let’s be real, TikTok makes it seem like if you don’t have the perfect pre-workout snack and a perfectly timed post-workout meal, your workout doesn’t count. And that’s just not true.

I’m 22, I work out regularly, and my eating around workouts is very much real life, not influencer life. Some days I eat before and after. Some days I only eat after. Some days I just do my best and move on.

Here’s how I actually think about it:

Before a workout = energy
If I’m hungry before the gym, I eat. If I’m not, I don’t force it.
Some real-life pre-workout snacks for me:

• A banana

• Toast with honey

• Yogurt and berries

• A protein bar if I’m rushing

• Coffee + a rice cake

Nothing fancy. Just enough so I don’t feel weak or annoyed mid-workout.

After a workout = recovery
This one matters more for me. If I don’t eat after, I usually crash later.
Some real post-workout meals I actually eat:

• Protein smoothie with frozen fruit

• Eggs and toast

• Chicken and rice

• Greek yogurt with granola

• A turkey sandwich

• Protein shake if I’m busy

It doesn’t need to be “clean” or aesthetic — it just needs protein and carbs.

The biggest thing I’ve learned is that there is no one right way to eat around workouts. If fasted workouts feel good for you, cool. If you need food before, also cool. If your post-workout meal is a full plate or just a shake, it all counts.

At this point, I care more about consistency and feeling good than doing everything perfectly. Eating around workouts should support your life, not stress you out. Fuel your body, listen to it, and don’t let social media convince you you’re doing it wrong.