Maintaining a balanced diet is essential for anyone who wants to achieve good training results — whether the goal is to build lean muscle, burn fat, or simply improve physical performance. But knowing what to eat before and after a workout is still a common doubt for many people. Fitness enthusiast Jessica Arboleya, known for her healthy and active lifestyle, explains that the secret lies in balancing energy intake and muscle recovery.
What to Eat Before Training
Pre-workout is the moment to fuel your body with enough energy to support exercise intensity. According to Jessica Arboleya, the ideal is to consume foods rich in complex carbohydrates and light proteins about 1 to 2 hours before the activity.
“The body needs readily available energy to perform well during training. Choosing the right foods makes all the difference in performance,” says Jessica.
Good pre-workout options include:
Whole wheat bread with turkey breast or peanut butter
Banana with oats and honey
Natural yogurt with fruits and granola
Sweet potato with grilled chicken
Tapioca with scrambled eggs or white cheese
Jessica also reminds us that avoiding fatty or hard-to-digest foods is essential.
“These foods can cause gastrointestinal discomfort and harm performance. The focus should be on light, balanced meals,” she explains.
What to Eat After Training
Post-workout meals aim to repair muscles and replace lost nutrients. At this stage, the body needs high-quality proteins and simple carbohydrates to restore muscle glycogen.
“After an intense workout, it’s important to give the body everything it needs to recover. This is when the body absorbs nutrients most efficiently,” says Jessica Arboleya.
Good post-workout options include:
Whey protein shake with banana
Omelet with vegetables and brown rice
Grilled chicken with potatoes or cassava
Yogurt with oats and berries
Fish with mashed parsnip or squash
Jessica highlights that timing is also important:
“Ideally, you should eat within 45 minutes after training, when the body is most receptive to nutrient absorption.”
Hydration: The Often Forgotten Secret
Beyond food, hydration plays a crucial role in performance and recovery. It’s recommended to drink water before, during, and after training.
“Many people worry about what to eat but forget about hydration. Water is essential for proper metabolism and for preventing fatigue,” emphasizes Jessica.
Jessica Arboleya’s Extra Tip
For those seeking better physical performance and aesthetic improvement, Jessica recommends maintaining consistent eating habits and respecting the body’s natural signals.
“There is no single formula. The most important thing is to understand your body, stay consistent, and make smart food choices every day,” she concludes.
