 Breadcrumbs

  



   ![What These PTs Eat Before And After A Workout](https://media.sheerluxe.com/ZN0VjKF__wSjUk1yxvFsc3BWHbE=/800x0/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2022%2F01%2Fnew-what-pts-eat.jpg?itok=xKgEUAWt)

  

 

 



 

  ISTOCK/BYMURATDENIZ 

 

 

 

[Life](/life)

 /  25 January 2022  

#  What These PTs Eat Before And After A Workout  


Whether you’re into running, Pilates, HIIT or boxing, the right nutrition can make or break your fitness regime – not to mention your recovery. To find out what foods the pros rely on before and after workouts, we went to eight of London’s top trainers…  


[ Save To My Favourites ](/user/login?destination=/markdownify/node/30060)

 

  ISTOCK/BYMURATDENIZ 

 

 

 

All products on this page have been selected by our editorial team, however we may make commission on some products.

 



 

 

 

 

 [ ![](https://media.sheerluxe.com/slTQRvDv1JWROXTswyeOBOJNj8M=/800x0/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2022%2F01%2Fthalia-burt-what-pts-eat.png?itok=VskWqeQH)

 

 ](https://www.instagram.com/thalia_burt/?hl=en) 

 

 

 

 

 

### Thalia Burt, *PT &amp; Lead Trainer at BXR*

“Medjool dates dipped in [ManiLife peanut butter](https://www.ocado.com/search?entry=manilife) and an espresso is my go-to workout snack. Simple to make, dates are a great source of natural sugars for an energy boost, while nut butter provides the perfect balance of fat and protein. If I’m pushed for time, I’ll grab a [Nocco energy drink](https://amzn.to/3qMD7DJ) and a protein bar – favourites include [Barebells Salty Peanut bars](https://www.ocado.com/products/barebells-salty-peanut-protein-bar-436518011) and anything by [Misfits](https://misfits.health/). Always read the ingredients label when you’re buying a protein bar and try to pick one with at least 15g of protein in it. Post-workout, I try to prioritise a meal that’s high in carbs as well as protein – you can’t go wrong with eggs on toast, chicken and rice with stir-fried vegetables, or a protein smoothie with oats, banana, berries and protein powder.”   
   
Visit [BXRLondon.com](http://BXRLondon.com) &amp; follow [@Thalia\_Burt](https://www.instagram.com/thalia_burt/?hl=en)

 

 

 

### Bryony Deery, *Pilates Instructor &amp; PT*

“Before a morning session, I’ll have a glass of warm water with lemon, which aids digestion and an oat milk collagen matcha using [Enso’s matcha powder](https://ensomatcha.co.uk/) and [Dose &amp; Co’s dairy-free collagen](https://amzn.to/3fRG3IV). I prefer to work out on an empty stomach as it better supports my energy and concentration. I always stress to my clients the importance of listening to your body and seeing food as fuel to enjoy, satisfy and energise. Post-workout, I love a smoothie bowl – it’s a great way to pack in the nutrition. My go-to blend is chocolate pea protein powder mixed with frozen banana, half an avocado, a large scoop of nut butter and plant-based milk. If I’m at home for lunch, I love a warm Buddha bowl, homemade miso soup with lots of vegetables and ginger, or avocado on sourdough toast.”  
   
Visit [PilatesByBryony.com](http://PilatesByBryony.com) &amp; follow [@BryonyDeery](https://www.instagram.com/bryonydeery/?hl=en)

 

 

 [ ![](https://media.sheerluxe.com/dSdOo4SHSOSAnflHmf2Zte4_YYw=/800x0/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2022%2F01%2Fbryone-deery-what-pts-eat.png?itok=jpQnD-VP)

 

 ](https://www.instagram.com/bryonydeery/?hl=en) 

 

 

 

 

 

 

 [ ![](https://media.sheerluxe.com/6rG4aMJUh9HIXDPfeREdoGO0qOY=/800x0/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2022%2F01%2Fkarina-patel-what-pts-eat.png?itok=wz_SEGbv)

 

 ](https://www.instagram.com/mindbodyrunner/?hl=en) 

 

 

 

 

 

### Karina Patel, *PT at The Fore*

“As a trainer, I spend my days travelling around the city, teaching classes and training clients, so when I work out it’s also precious ‘me’ time, and I use nutrition to ensure I’m getting the most out of it. I recently discovered [Supernova Living protein powder](https://supernovaliving.com/woman01), which is both organic and vegan and contains adaptogens and micro-algae to support energy levels, and now can’t be without it. It’s become the basis of both my pre- and post-workout nutrition as it can be added to porridge and smoothies and eaten on-the-go. When stirred through porridge, I also add oat milk, frozen berries, ground flaxseeds, a sprinkle of coconut sugar and a drizzle of [Oatly cream](https://www.ocado.com/products/oatly-creamy-oat-single-cream-chilled-413320011) – I eat this around 60-90 minutes before exercising. After exercising, I tend to reach for a smoothie within two hours of training. Supernova protein mixed with hazelnut milk, a banana, two tablespoons of peanut butter, a dash of cinnamon and ice is delicious.”  
   
Visit [The-Fore.co.uk](http://The-Fore.co.uk) &amp; follow [@MindBodyRunner](https://www.instagram.com/mindbodyrunner/?hl=en)

 

 

 

### Jillian Michaels, *PT &amp; Creator of The Fitness App*

“I never work out on an empty stomach as I feel it compromises the intensity of a workout, and contrary to popular opinion, it doesn’t increase fat burning. I also avoid eating 45 minutes to an hour before training so my body isn’t focused on digestion and can efficiently deliver nutrients and oxygen to my muscles. I do, however, have a shot of my energy booster prior to hitting the gym – one espresso mixed with half a teaspoon of matcha powder, beetroot powder and capsinoids, a combination that has been shown to enhance athletic performance and fat oxidation. Throughout the rest of the day, I eat every three hours to keep blood sugar levels steady, always eating a balanced mix of all three macros (fat, protein and carbs), and fast overnight for a minimum of 12 hours.”  
   
Visit [JillianMichaels.com](http://JillianMichaels.com) &amp; follow [@JillianMichaels](https://www.instagram.com/jillianmichaels/?hl=en)

 

 

 [ ![](https://media.sheerluxe.com/n4jfhZjnkUG9FY43KkTd4yAc5F0=/800x0/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2022%2F01%2Fjillian-michaels-what-pts-eat.png?itok=SPs-xtTw)

 

 ](https://www.instagram.com/jillianmichaels/?hl=en) 

 

 

 

 

 

 

 

 [ ![](https://media.sheerluxe.com/XVQ4Fg0LyUwTS_4XzCgoU13y_ec=/800x0/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2022%2F01%2Fbecs-gentry-what-pts-eat.png?itok=Ss1Bxns5)

 

 ](https://www.instagram.com/becsgentry/?hl=en) 

 

 

 

 

 

### Becs Gentry, *Peloton Tread Instructor*

“I used to think I functioned best running on empty, but quickly realised that even a small bite of something will fuel my glycogen stores and make even the toughest of workouts more manageable. I’m a big believer in fuelling your body and find the harder I train, the more I crave foods that will support my efforts rather than rewarding hard work with a treat meal. Before a long run, I always have a bowl of porridge made with water, some berries and almond butter – the perfect balance of carbs and glucose to support my distance and pace without weighing me down. Post-workout, it takes me a while to feel hungry, particularly if it’s been a demanding session, so I’ve learnt to utilise this window to rehydrate. When hunger hits, I’ll have grilled chicken or tuna with a big salad, grains such as rice or farro and fruit. Take the time to experiment and find out what works best for your body.”  
   
Visit [OnePeloton.com](http://OnePeloton.com) &amp; follow [@BecsGentry](https://www.instagram.com/becsgentry/?hl=en)

 

 

 

### Alex Rogers, *Fitness And Health Coach at KXU*

“To fuel the body for exercise, you can’t go wrong with a chia seed pudding – the Aztecans said that a tablespoon kept them going for 24 hours. Chia seeds are also high in protein and help maintain optimum levels of testosterone, helping your overall gains in the gym. Pairing a piece of fruit with a handful of cashews or almonds is also a great combination to support healthy blood sugar. After a tough workout, oily fish can help kickstart recovery – I love salmon with sweet potato fries and salad. Healthy fats from the fish are a great way to combat inflammation. Scrambled eggs with rocket and feta is also a great high-protein option, and you can add a slice or two of sourdough if you need more fuel. When it comes to hydration, I rate [CellNutrition Quinton Isotonic Sea Water Vials](https://www.revital.co.uk/products/cellnutrition-quinton-isotonic-30s), a natural seawater supplement that has been shown to restore and balance your cells to keep you strong and healthy.”  
   
Visit [KXU.co.uk](http://KXU.co.uk) &amp; follow [@ChelseaFitnessClub](https://www.instagram.com/chelseafitnessclub/?hl=en)

 

 

 [ ![](https://media.sheerluxe.com/_JztIQBpQhROuTxyVvV_NCWsBYo=/800x0/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2022%2F01%2Falex-rogers-what-pts-eat.png?itok=V3ThWSIX)

 

 ](https://www.instagram.com/chelseafitnessclub/?hl=en) 

 

 

 

 

 

 

 [ ![](https://media.sheerluxe.com/5bNoY5pETRlb5CVlopDwsEtN_b4=/800x0/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2022%2F01%2Fcasey-what-pts-eat.png?itok=51sA4ntl)

 

 ](https://www.instagram.com/caseybrinn_pt/?hl=en) 

 

 

 

 

 

### Casey Brinn, *PT at Motivate PT*

“Try to avoid eating complex carbs prior to a workout as they can upset your tummy when exercising. Instead of a pre-workout bowl of porridge, I’ll make a banana smoothie, which I find is easier to digest. After I’ve worked up a sweat, I base all my post-workout meals around carbs, protein and healthy fats to optimise muscle synthesis and recovery. I’m a big believer in balanced nutrition – carbs provide glucose, which is what gives us energy; proteins provide amino acids, which build and repair muscle and bone; and fat helps your body absorb nutrients. If you take away even one of these nutrients, you’ll throw your body off balance. Good post-workout meals include a wholewheat bagel with eggs, avocado and chilli flakes or a prawn stir fry with brown rice.”  
   
Visit [MotivatePT.co.uk](http://MotivatePT.co.uk) &amp; follow [@CaseyBrinn\_PT](https://www.instagram.com/caseybrinn_pt/?hl=en)

 

 

 

### Jenny Allbrook, *Barrecore Teacher &amp; PT*

“I like to have a long fast when I’m teaching early morning classes, particularly if I got home late from work the night before. If I’m fasting, I’ll have a coffee with oat milk as I leave the house and wait until late morning to eat. If I have a later start, I’ll whip up a couple of scrambled eggs and avocado on rice cakes before I work out. The balance of protein and fats keeps me fuelled, while the rice cakes leave me less sluggish than bread if I have a long day ahead. After a workout, I like to get protein and carbs in as quickly as possible, as I’m very conscious that I get hangry once my endorphins subside. My go-to is a bowl of mixed grains (I love Waitrose’s microwaveable pouches) with tofu, grilled vegetables and a miso and cashew cream dressing. If I’m still hungry, I’ll also have a vegan protein shake with frozen blueberries and chia seeds. If I’m out and about, I’ll grab a banana and a sachet of [Pip and Nut almond butter](https://www.ocado.com/products/pip-nut-smooth-almond-butter-557688011). I also love Pret’s Acai Bowl, which comes with a generous portion of almond butter.”  
   
Visit [Barrecore.com](http://Barrecore.com) &amp; follow [@JennyAllbrook](https://www.instagram.com/jennyallbrook/?hl=en)

 

 

 [ ![](https://media.sheerluxe.com/oMUipwhzx0R2j3aldTuc4HYxuOs=/800x0/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2022%2F01%2Fjenny-allbrook-what-pts-eat.png?itok=Aq-ANeVS)

 

 ](https://www.instagram.com/jennyallbrook/?hl=en) 

 

 

 

 

 

 

*DISCLAIMER: Features published by SheerLuxe are not intended to treat, diagnose, cure or prevent any disease. Always seek the advice of your GP or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programme.*

 

 

 

 

  

## *more from*

### Life



 [View All Life](/life) 

  ![Your December Horoscope](https://media.sheerluxe.com/DItNYr8xLEkFwB0HLUn6llPyftY=/200x267/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2025%2F10%2Fsl-011025-site-assets-horoscopes-hero-thumb.jpg?itok=SbqV-ogK)

  

 

 



 

[Life](/life)

/

  01 December 2025  

 [##  Your December Horoscope  


 

 ](/life/your-december-horoscope-4) 

 

 

 

  ![An M&S Flower Launch You Need To Know About](https://media.sheerluxe.com/0x2UNKOqVeLaNnbsnYB4FGLopc4=/200x267/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2025%2F12%2Fsl-site-assets-011225-thumb-com-ms-flowers.jpg?itok=0PDXFh1u)

  

 

 



 

[Life](/life)

/

  01 December 2025  

 [##  An M&amp;S Flower Launch You Need To Know About  


 

 ](/life/an-ms-flower-launch-you-need-to-know-about) 

 

 

 

  ![A Day In The Life Of A BAFTA-Award Winning Writer-Actress ](https://media.sheerluxe.com/0ErUTwRTgfqEFcN4Xjkals2nUz0=/200x267/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2025%2F11%2Fsl-site-assets-191125-thumb-hero-interview-nicole-lecky.jpg?itok=f4DBwY6c)

  

 

 



 

[Life](/life)

/

  19 November 2025  

 [##  A Day In The Life Of A BAFTA-Award Winning Writer-Actress  


 

 ](/life/nicole-lecky) 

 

 

 

  ![Your November Horoscope](https://media.sheerluxe.com/uy2n-HAGa_bUbJRGeiDpHaRV9h4=/200x267/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2025%2F10%2Fhorocopes-hero-thumb.jpg?itok=sweR5Gin)

  

 

 



 

[Life](/life)

/

  03 November 2025  

 [##  Your November Horoscope  


 

 ](/life/your-november-horoscope-3) 

 

 

 

  ![How Adopting A Pet Can Change 2 Lives](https://media.sheerluxe.com/PAwYrWsfW8Pu6uAXfZwsg-EmIlI=/200x267/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2025%2F10%2Fpetare-portrait-hero-hr.jpg?itok=07Jvj0sj)

  

 

 



 

[Life](/life)

/

  22 October 2025  

 [##  How Adopting A Pet Can Change 2 Lives  


 

 ](/life/how-adopting-a-pet-can-change-2-lives) 

 

 

 

  ![Go Behind The Scenes At Our Sukkot Lunch](https://media.sheerluxe.com/M0hy53QXhuiSDVlmKgbdfpnPdak=/200x267/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2025%2F10%2Fsl-151025-sukkot-lunch-thumb.jpg?itok=AopiPR8H)

  

 

 



 

[Life](/life)

/

  15 October 2025  

 [##  Go Behind The Scenes At Our Sukkot Lunch  


 

 ](/life/go-behind-the-scenes-at-our-sukkot-lunch) 

 

 

 

  ![Your December Horoscope](https://media.sheerluxe.com/DItNYr8xLEkFwB0HLUn6llPyftY=/200x267/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2025%2F10%2Fsl-011025-site-assets-horoscopes-hero-thumb.jpg?itok=SbqV-ogK)

  

 

 



 

[Life](/life)

/

  01 October 2025  

 [##  Your October Horoscope  


 

 ](/life/your-october-horoscope-5) 

 

 

 

  ![8 Thoughtful Gift Ideas For Older Relatives & Friends](https://media.sheerluxe.com/0kmT517DBBlNYu5KGXGye8gtLnQ=/200x267/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2025%2F09%2Fsl-gold-150925-site-assets-gifting-thumb.jpg?itok=kRLMY4kZ)

  

 

 



 

 [Life](/gold/life)/

  15 September 2025  

 [##  8 Thoughtful Gift Ideas For Older Relatives &amp; Friends  


 

 ](/life/8-thoughtful-gift-ideas-for-older-relatives-friends) 

 

 

 

  ![The Name To Know For Sophisticated & Compassionate Care In Later Life ](https://media.sheerluxe.com/ExxwhSEbX-WY5sHl3sEbpuGnPhY=/200x267/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2025%2F09%2Fsl-gold-150925-site-assets-kyn-comm-thumb.jpg?itok=zfYPm91c)

  

 

 



 

 [Life](/gold/life)/

  15 September 2025  

 [##  The Name To Know For Sophisticated &amp; Compassionate Care In Later Life  


 

 ](/life/the-name-to-know-for-sophisticated-compassionate-care-in-later-life) 

 

 

 

 

           

 

 

 

 

 



  

 Share This Story

 [Facebook

 ](https://www.facebook.com/sharer/sharer.php?display=popup&redirect_uri=http%3A%2F%2Fwww.facebook.com&u=https%3A%2F%2Fsheerluxe.com%2Flife%2Fwhat-these-pts-eat-and-after-workout&t=What+These+PTs+Eat+Before+And+After+A+Workout) [ Pinterest

 ](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fsheerluxe.com%2Flife%2Fwhat-these-pts-eat-and-after-workout&description=What+These+PTs+Eat+Before+And+After+A+Workout&media=) [ E-mail

 ](<mailto:?subject=What These PTs Eat Before And After A Workout&body=Hi%0A%0AI&#039;ve just read this article https://sheerluxe.com/life/what-these-pts-eat-and-after-workout and thought you might like it, too.%0A%0ASheerLuxe is your in-the-know friend keeping you up to date with everything new in fashion, beauty, culture, lifestyle %26 home.%0A%0AYou can sign up for the FREE daily newsletter here. https%3A%2F%2Fsheerluxe.com%2Fsignup%3Fseed%3Dsharing%26utm_source%3DWebsite%26utm_medium%3DSL%26utm_campaign%3DEmail%26utm_id%3DSharing>) 

 

 

DISCLAIMER: We endeavour to always credit the correct original source of every image we use. If you think a credit may be incorrect, please contact us at <info@sheerluxe.com>.

 

 

 

  ##  Fashion. Beauty. Culture. Life. Home 

###  Delivered to your inbox, daily 

 [Subscribe](/signup)