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The Hormone-Loving Way to Eat Before and After the Gym

Are you heading to the gym but feeling confused about what foods to eat before and after your workout?


You’re not alone. It can be hard to know if you’re making the right choices when it comes to fueling your body—especially if you’re also navigating hormonal changes in your 30s, 40s, or 50s.


Let’s keep things simple. Below you’ll find a straightforward, hormone-supportive guide to eating before and after a workout—using whole, plant-based foods that nourish your body and keep your hormones happy.


Before Your Workout: Light, Energising, and Easy on the Adrenals

When you exercise, cortisol naturally rises. But if you're already under stress or exercising on an empty stomach, this can push cortisol too high, leading to fatigue, stubborn weight, and hormone disruption over time. To avoid this, aim for a fat-free, easy-to-digest source of natural carbohydrates about 30–60 minutes before you move.


This gives your body quick energy without putting pressure on your digestion, liver, or adrenal glands.


Fat-Free Pre-Workout Snack Ideas:

  • Half a banana or a small whole banana

  • A handful of grapes or a few slices of watermelon

  • 1–2 medjool dates (fresh, not dried)

  • Baked apple slices with cinnamon (no oil)

  • A small smoothie with just fruit and water or coconut water (e.g., mango + pineapple + water)

  • Steamed or roasted sweet potato cubes with a sprinkle of cinnamon


Keep it simple, fresh, and light. These natural sugars support energy and help prevent a cortisol spike, so your workout feels more energising than depleting.


Why This Works

Fruit-based, fat-free snacks give your body quick-access energy in the form of glucose—your muscles’ favourite fuel.


Because there’s no added fat or protein, they’re easy to digest, which means:

  • Your digestion stays light,

  • Your liver isn’t burdened with processing heavier foods, and

  • Your adrenal glands stay calm by avoiding unnecessary cortisol spikes.


This gentle approach gives your hormones the support they need to thrive—especially during busy, active days.


After Your Workout: Rebuild, Replenish, and Restore

After exercise, it’s time to refuel. This is when your body is repairing tissue, calming inflammation, and bringing your cortisol levels back into balance.


Your post-workout meal should include:

  • Leafy greens – like rocket (arugula), spinach, kale, or watercress

  • Plant-based protein – such as lentils, chickpeas, or a clean vegan protein powder

  • Healthy fats – in small amounts from avocado, chia seeds, flaxseeds, or olive oil

  • Slow carbs – like quinoa, or roasted root veggies to replenish glycogen


Post-Workout Meal Ideas:

  • A warm lentil salad with rocket, roasted sweet potato, and a lemon vinaigrette

  • Quinoa bowl with steamed broccoli, chickpeas, and an avocado-lime dressing


You don’t need to count calories or track macros to support your hormones—you just need to eat in a way that helps your body feel safe, supported, and steady. That means natural carbs before your workout, and a nourishing plant-based meal after.


By keeping pre-workout snacks fat-free and gentle on the body, you reduce the burden on the liver and adrenals, giving your hormones more room to rebalance naturally.





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