Dubai Nutrition Clinic

What to eat before, after, work out for more energy and endurance? 

A pre-workout meal

Time:  Before  3 to 4 hours of your workout

This meal should be:

  • Low fat
  • Low Glycemic index carbohydrates
  • Lean Protein
  • Complex carbohydrates

High FLUIDE (2 cup) of water or Sports drinks are also a good choice if you play team sports like soccer or football.

  • Avoid fatty food
  • Avoid drinks high in sugar and caffeine because it help in dehydration
  • Avoid junk food
  • Pre work meal idea: 2 slice of whole grain bread + 2 slice of turkey
  • 1 cup of Greek yogurt + fruits
  • Milk + oats

After work out meal:

Time: After 1 to 2 hours

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This meal include:

  • Carbohydrates: replace muscle stores
  • Protein helps repair damaged muscle tissue and generate new muscle growth
  • Eat at least 30 grams of protein and 30 to 35 grams of carbs 
  • Drink at least 4 cups of water
  • After work out meal idea: Chicken sandwich and add a bowl of soup on the side
  • Tuna and Crackers
  • Eggs and whole grain bread


 Sports Nutrition


Dubai Nutrition Clinic at Dr Rami Hamed Center provides nutrition programs such as sports nutrition with nutrition specialist.