Nutrition tips & tricks to support your workout

Are you also of fan of a sporty lifestyle just as much as we are? Then you are at the right place!

We wanted to collect for you some of our favourite things to consider when thinking about choosing your food and drink options pre- and post-workout as well. These choices influence a lot your performance, energy levels and also regeneration. 

So let’s see our founder’s Vanessa’s nutrition habits during an active day.


Pre-workout nutrition:

When thinking about pre-workout meal or snack for me the goal is always to make sure that the body is prepared for the workout with the right amount of energy and nutrients.

However, pre-workout nutrition varies depending on:

  • What kind of movement will it be? Something more intense like a run, HIIT or more light such as a walk or yoga.
  • How long will it be? Maybe an hour or more, but sometimes it is 15 minutes or 30 only. 
  • Also it depends on how much you have already eaten before your workout.

Make sure to leave some time to digest your food, depending on how much you ate, at least 1-2 hours before your movement session.

These all are very personalised factors, and even though following a certain routine is good, listening to your body helps a lot.


For a quick and light energy and carbohydrate boost having:

  • a banana or a cereal bar is good.


If you feel hungrier, depending on the time of the day:

  • oatmeal, eggs or avocado toast are great energy boosting choices. 


Always making sure to include some protein next to carbs as well: 

  • peanut butter, some chicken, fish are good options.

And of course, hydrating the whole day is key.


Post-workout nutrition:

Post-workout, I always take an Essablend smoothie. I take 1 scoop of Essablend either Vanilla or Choco Spice with me and simply mix it with water. This is important for right after the workout to fuel your muscles especially after a more intense, sweaty workout.

When thinking about a post-workout meal, I make sure to have lean protein (chicken, salmon other types of fish) with some veggies (broccoli, spinach, salad) and some complex carbohydrates (brown rice, sweet potato). I love simple and nutritious meals and they just make me feel so good.



In general, looking at the pre and post-workout meals are important, but actually the most relevant is our overall lifestyle that we follow on a daily basis. This is how you can truly feel good in your skin for the long-term.


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Also see our vegan protein powders to support your workouts!