Fitness coach who helped Nita Ambani and Anant Ambani lose weight shares what to eat before and after a workout

Published on: Jun 8, 2025, 10:03:40 IST

By Sanya Panwar

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If you have half an hour before a workout, you need something that can be digested quickly, so fruits are the best source, according to a fitness coach. (Freepik)

Fueling your body with the right foods before and after exercise can help optimise performance, support muscle growth and repair, and aid in recovery.

Anant Ambani, youngest son of Reliance Industries chairman Mukesh Ambani, lost an impressive 108 kg in 18 months a few years ago and fitness trainer Vinod Channa played a significant role in guiding Anant during his weight loss journey. Vinod, who also helped Nita Ambani during her weight loss journey, keeps sharing fitness and diet tips on Instagram. In a May 2 video, he shared 'the perfect pre-workout and post-workout meals to fuel your body and boost recovery'. Also read | The right nutrition before and after exercise

According to Vinod, fueling your body with the right foods before and after a workout can help optimise performance, support muscle growth and repair, and aid in recovery. In his caption, he wrote, “Confused about what to eat before and after a workout? Let celebrity fitness expert Vinod Channa guide you with the perfect pre-workout and post-workout meals to fuel your body and boost recovery! Build muscle faster, recover better and get real results with the right nutrition.”

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A post shared by Vinod Channa (@thevinodchanna)

What to eat before a workout

In the accompanying video, Vinod said in Hindi, “I will tell you how to plan your meal before and after a workout. Before a workout, you need energy and it depends on how much time you have. If you have half an hour then you need something that can be digested quickly. So fruits are the best source. They will be easily digested. Even if you have half an hour, it will get digested and be available in your body for energy. But if you have more time before a workout, and you are eating 1 or 1.5 hours before a workout, then you can eat both protein and carbohydrates.”

What to eat after a workout

He added, “After a workout, you always need to have a combination of protein, carbohydrates, and fibre. Your digestion will be good because of the fibre, carbs will help recover your energy and protein will aid in muscle recovery. If you eat only protein and no carbohydrates, then the protein will be utilised for energy and nothing will be left for recovery. So, while planning, always take scientific guidance.”

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

ABOUT THE AUTHOR
Sanya Panwar
With a keen eye for detail and a heart for storytelling, Sanya is a seasoned lifestyle journalist who has spent over a decade documenting the intersection of aesthetics and substance. Since stepping into the media world in 2012, she has cultivated a career defined by versatility, curiosity, and an unwavering passion for what makes life both beautiful and meaningful. Over the last many years, she has navigated the fast-paced realms of health, wellness, fitness and fashion while pivoting seamlessly into the nuances of decor and travel. Her work often explores the deeper layers of modern living, delving into art and decor trends that transform spaces, insightful perspectives on gender, parenting, and mental health, immersive travel narratives that capture the essence of a destination. A self-proclaimed aesthetics enthusiast, Sanya doesn't just report on trends — she analyses them. Whether she’s identifying the next shift in fitness or discovering a breakthrough in design, she uses her platform to spark meaningful conversations that resonate with a contemporary audience. Sanya is an alumna of St. Xavier’s College, Kolkata, and the Asian College of Journalism (ACJ), Chennai, where she honed the investigative rigour she brings to her lifestyle reporting today. When she isn't chasing deadlines or conducting interviews, Sanya practices what she preaches. You’ll likely find her sipping matcha, practicing yoga, or scouting the newest cafes. Above all, she finds her balance in nature — whether it's a quiet hike or a moment of reflection in the outdoors, she remains constantly inspired by the tranquillity of the natural world.Read More

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