Before the gym, eat something with a little carbohydrate for energy and a bit of protein, ideally an hour or two ahead. After the gym, focus on protein to help your muscles repair, along with some carbs to top up. It does not need to be complicated. Whole foods, a sensible amount, and good timing do most of the work.
One easy, portable protein option that fits either side of a session is biltong, our air-dried Portuguese beef. If you are curious about it, start with our beginner's guide to biltong.
What should you eat before the gym?
Aim for a mix of carbohydrate and protein a couple of hours before you train. Something like oats with fruit, or a piece of toast with eggs, gives you energy that lasts without sitting heavy. If you only have half an hour, keep it lighter, such as a banana.
The goal is to feel fuelled, not full. Too much food too close to training can leave you sluggish, so give yourself time to digest where you can. A little planning here makes a real difference to how strong you feel during the session.
What should you eat after the gym?
After training, your muscles are ready to rebuild, so protein is the priority. Pair it with some carbohydrate to restock your energy. A meal with chicken, fish or beef and some rice or potatoes does the job, as does a simple plate of eggs and toast.
If a full meal is not practical straight away, have a high-protein bite to bridge the gap. Biltong, with over 60g of protein per 100g in the lean version, is an easy way to get protein in when you are still at the gym or heading home.
Why is protein so important around training?
Training creates small amounts of muscle breakdown, and protein provides the building blocks to repair and grow stronger. Spreading protein across your day, including around your workout, helps that process along.
Biltong makes this simple because it is protein you can carry. It needs no cooking, no fridge for the trip, and no cutlery, so it fits into a gym bag without fuss. That convenience is often the difference between hitting your protein target and falling short.
Why does biltong work well as gym fuel?
Biltong is lean, air-dried beef with over 60g of protein per 100g, about 3g of carbs per 100g, no sugar and no additives. Our base is just six ingredients: Portuguese beef, Worcester sauce, vinegar, salt, coriander and black pepper. That means real protein with no sugar spike.
It is ideal as a post-session bite or a mid-afternoon top-up on training days. Pair it with a piece of fruit after a workout for protein plus carbs in one easy combination. Because it keeps well, you can leave a pack in your bag and always have something ready.
How should you time your meals around a workout?
As a simple rule, eat a proper meal two to three hours before training, keep a lighter option for closer to the session, and get protein and carbs in within a couple of hours afterwards. Listen to your body, since everyone digests at a different pace, and stay hydrated throughout.
Timing matters less than consistency. Getting enough protein and reasonable food across the whole day beats obsessing over a narrow window around your workout. Use the guidance as a starting point and adjust to what suits you.
What about hydration and everyday habits?
Water is easy to overlook but central to training well. Drink through the day, not just at the gym, and have some alongside salty foods like biltong. Even mild dehydration can make a session feel harder than it should.
Beyond any single meal, sleep, regular whole foods and steady protein matter more than any one trick. Build simple habits you can keep, and let portable options like biltong fill the gaps on busy days when cooking is not on the cards.
How does this change for morning versus evening workouts?
If you train early, you may not want a full meal beforehand, so a small carbohydrate option like a banana works well, with a proper breakfast afterwards. If you train in the evening, aim to eat your main meals earlier in the day so you arrive fuelled rather than heavy.
Either way, having protein ready for straight after helps. A pack of biltong in your bag covers the post-session gap whether you are heading to work in the morning or home in the evening, without needing a kitchen.
Should I train on an empty stomach?
Some people manage light sessions fasted, but most train better with a little fuel beforehand. Try both and see what suits you.
Is biltong good post-workout?
Yes. Its high protein makes it a handy post-workout bite, especially paired with some carbohydrate like fruit.
How soon after the gym should I eat?
Within a couple of hours is a sensible target for most people. A quick protein bite can tide you over until a full meal.
Can biltong help me hit my protein target?
Yes. With over 60g of protein per 100g, it is an easy, portable way to top up when a meal is not handy.
Want protein you can throw in your gym bag? Shop our biltong and keep some to hand. Packs are 17.50 EUR, with a monthly subscription so you never run out. It is made by hand in Sintra and ships within Portugal.
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