Your training does not stop at the weights or the cardio machines. What you put into your body is as important as how you move it, and it is the piece most people leave to chance. Whether you train for strength, endurance, fat loss or simply to feel better day to day, knowing what to eat before and after a workout, and how to eat the rest of the time, is the fuel that powers your performance in and out of the gym. Here is how the trainers at Hammer’s Gym in Nunawading break it down.
1. Match your nutrition to your goal
- Muscle gain: a modest calorie surplus with high protein and enough complex carbohydrates to fuel hard sessions.
- Fat loss: a moderate calorie deficit while keeping protein high to preserve muscle.
- Fitness and energy: balanced meals, regular eating times and plenty of variety.
Our explainer on calorie deficit vs surplus shows how to set the numbers.
2. What to eat before a workout
The right pre-training meal gives you the energy to train hard and stay focused. Eat a proper meal one to three hours before your session, built on carbohydrates for energy (oats, bananas, wholegrain toast, rice) and some protein for muscle support (Greek yoghurt, eggs, a protein smoothie). Keep fat and fibre moderate close to training so your stomach is settled. Drink water beforehand; even mild dehydration cuts performance noticeably.
Quick option 30 to 60 minutes out: a banana with peanut butter and a scoop of whey, or a slice of toast with honey.
3. What to eat after a workout
After training your body needs nutrients to repair muscle and refill energy stores. Aim to eat within an hour or two of finishing: 20 to 40 grams of protein (chicken, eggs, fish, tofu, a shake), a good serve of carbohydrates (rice, sweet potato, fruit, quinoa) and a small amount of healthy fat (avocado, olive oil, nuts). The old “30-minute anabolic window” is less critical than once thought; total daily protein matters more, but a solid post-training meal still speeds recovery and next-day performance.
Example: grilled chicken, roasted sweet potato and a big serve of vegetables, or a smoothie with milk, banana, oats and protein powder if you are short on time. See foods that aid muscle repair for more ideas.
4. Daily nutrition: support beyond the gym
Training is one hour of your day; the other 23 decide whether it pays off. To support energy, focus, sleep and immunity, follow a few simple habits:
- Eat a variety of whole foods: lean proteins, fruit, vegetables, whole grains and healthy fats.
- Hit your protein target of around 1.6 to 2 grams per kilogram of body weight, spread across three or four meals. Our protein guide makes it easy.
- Drink two to three litres of water a day, more in the heat or after heavy sweating.
- Limit ultra-processed food, sugary drinks and alcohol; they crowd out nutrients and wreck recovery.
- Sleep seven to nine hours. Your recovery starts there, not in a shaker bottle.
5. Supplements: tools, not replacements
Supplements can fill gaps, but they never replace real food. The few with solid evidence behind them are whey protein for convenience, creatine monohydrate (3 to 5 grams daily) for strength and performance, electrolytes if you train hard or in hot weather, and a general multivitamin or omega-3 if your diet is patchy. Everything else is optional at best. Check with your GP or a qualified dietitian before adding supplements, especially if you take medication.
A sample training day
- Breakfast: oats with Greek yoghurt, berries and nuts.
- Lunch (pre-training): chicken, rice and salad, two hours before your session.
- Snack: banana and a small handful of almonds 45 minutes out.
- Post-training dinner: salmon, sweet potato and greens.
- Evening: Greek yoghurt or a casein shake if you are still hungry.
Performance starts on the plate
What you eat directly affects how you train, recover and feel throughout the day. At Hammer’s Gym we treat nutrition as part of the program, not an afterthought. Need help building a plan that fits your goals and your schedule? Talk to our personal trainers, and grab a healthy meal or snack from reception on the way out. New here? Claim a free one-day trial. We are in Nunawading, minutes from Mitcham, Blackburn, Box Hill and Doncaster.