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Workout Nutrition Simplified: What to Eat Before and After Your Workout

Fueling your body for a workout is crucial for maximizing your performance and recovery. Choosing the right foods can significantly impact your energy levels, focus, strength, and muscle repair. But with so much conflicting information out there, it’s easy to feel overwhelmed.

This guide simplifies workout nutrition, helping you understand what to eat before and after your workout, regardless of your fitness level or goals. By incorporating organic, plant-based superfoods, you can ensure your body receives the essential nutrients it needs to thrive.

Before Your Workout: Top Up on Energy

The key to pre-workout nutrition is providing your body with sustained energy. This means focusing primarily on complex carbohydrates, which digest slowly and release glucose (blood sugar) gradually, preventing crashes mid-workout. Pair these carbs with a small amount of protein to help build and repair muscle tissue.

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Here are some pre-workout meal ideas:

  • 1-2 hours before:

      • Whole-wheat toast with avocado and a scrambled egg
      • Oatmeal with berries and nuts
      • Greek yogurt with chia seeds and banana slices
      • Urban Prakriti Black Maca smoothie with spinach, banana, and almond milk (Black Maca is an organic superfood rich in carbohydrates and adaptogens that can help improve energy levels and boost stamina)
  • 30-60 minutes before:

    • A banana with almond butter
    • Rice cakes with hummus
    • Urban Prakriti Moringa leaf powder mixed with water or juice (Moringa leaf is a nutrient-dense superfood rich in vitamins, minerals, and antioxidants, providing a pre-workout energy boost)


  • Hydration is key: Aim to drink 16-20 ounces of water 2-3 hours before your workout and sip on water throughout your session.
  • Listen to your body: Adjust portion sizes based on your workout intensity and duration.
  • Avoid heavy meals and processed foods: These can cause stomach discomfort and sluggishness during your workout.

After Your Workout: Refuel and Repair

The post-workout window, roughly 30-60 minutes after exercise, is a crucial time for muscle repair and replenishment. During this time, your body is primed to absorb nutrients and rebuild muscle tissue.

Focus on a combination of:

  • Protein: Aim for 20-30 grams of protein, which helps rebuild muscle and promotes recovery.
  • Carbohydrates: Refuel your glycogen stores with easily digestible carbohydrates to replenish energy lost during exercise.

Here are some post-workout meal ideas:

  • Protein shake: Combine 1-2 scoops of protein powder with a banana, berries, and water or plant-based milk.
  • Greek yogurt with fruit and granola
  • Turkey sandwich on whole-wheat bread
  • Salmon with brown rice and roasted vegetables
  • Urban Prakriti Tribulus Terrestris smoothie with protein powder, berries, and spinach (Tribulus Terrestris is an organic superfood known to support natural testosterone production, potentially aiding muscle growth and recovery)
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  • Don’t skip this window: Even a light snack can significantly impact recovery.
  • Choose lean protein sources: Opt for chicken, fish, tofu, or plant-based protein powders.
  • Replenish electrolytes: If you sweat heavily, consider adding a pinch of sea salt or an electrolyte-infused drink to your post-workout meal.

The Superfood Advantage

While a balanced diet is essential, incorporating organic superfoods can elevate your workout nutrition. These nutrient-rich plants offer a concentrated source of vitamins, minerals, and other beneficial compounds that can support your fitness goals in various ways:

  • Enhanced energy: Superfoods like Maca and Moringa are rich in natural compounds that can help boost energy levels and combat fatigue.
  • Improved recovery: Superfoods like Tribulus Terrestris and Irish Sea Moss may support muscle repair and recovery after exercise.
  • Overall well-being: Many superfoods are packed with antioxidants and essential nutrients that contribute to overall health and immunity, crucial for athletes and fitness enthusiasts.

Urban Prakriti offers a range of 100% pure, organic superfoods like Black Maca, Moringa leaf, Tribulus Terrestris, and Irish Sea Moss that can be easily integrated into your pre-and post-workout routine. Explore these superfoods and discover the natural way to elevate your workout experience and optimize your fitness journey.

Visit the Urban Prakriti website today to explore their range of organic, plant-based super