What To Eat Before & After Your Workout
At 1Rebel, we don’t just train hard, we fuel smart. What you eat before and after your session can be the difference between powering through every round or watching your energy crash halfway.
What to Eat Before Your Workout
Your pre-workout fuel is all about energy. The right foods fire up your body, sustain your stamina, and help you smash every session. Think of it as fuelling your engine before a race. Carbohydrates (ideally ones that are lower in fibre) give you the energy to move, while lean protein primes your muscles.
Our favourite pre-workout foods:
Greek yoghurt with honey and berries – carbs and protein combined.
Oats with almond milk and chia seeds – slow-release power for longer sessions.
Rice cakes with almond butter and honey – quick carbs with healthy fats.
Wholegrain toast with peanut butter and sliced banana – potassium-rich to support muscle function.
Hitting a 7am Ride? Grab something quick like a banana, crackers with low-fat cheese, or a smoothie to keep you going.
What to Eat After Your Workout
Your workout doesn’t stop when the timer ends. Post-session nutrition is where your muscles recover, rebuild and grow stronger. After training, your body needs:
Protein to repair muscle tissue
Carbs to replenish energy
Hydration to replace what you’ve lost in sweat
Our Favourite post-workout foods:
Eggs on wholegrain toast with avocado – protein and healthy fats.
Salmon with quinoa and roasted vegetables – ideal for an evening refuel.
Protein smoothie with berries, oats and nut butter – fast and effective.
Grilled chicken or tofu wrap – perfect for lunch after a midday session.
Pro tip: Don’t forget to rehydrate. Water is key, but an electrolyte drink can give you an extra boost after an intense session. At your next 1Rebel class, don’t forget to try out a Humantra electrolyte.
Ready to put it to the test?
Fuel up, book your next session, and see what your body is capable of.