Woman who lost 27 kg shares exactly what to eat before and after a workout for fat loss: ‘Aim for 15-25 g of protein…’

Trying to lose stubborn weight? This woman’s pre- and post-workout meals helped her lose around 27 kg. Here's a breakdown of her ‘fat loss’ meals.

Weight loss is a daunting process, and more than half of the population worldwide is dealing with it, owing to sedentary lifestyles and poor food choices. Brittany McCrystal, in an Instagram post dated April 1, 2026, shared her weight loss journey. She revealed what she ate before and after a workout to almost shed 27 kg. She highlighted that fueling your body with the right kind of meal before and after workout sessions ensures energy and strength. A little carbs for energy, protein to support your muscles, and the right timing can make all the difference for recovery, performance, and fat loss.

Pre-workout meals

Pre-workout nutrition is equally important as post-workout meals. Brittany chose a balanced combination of all the nutrients in her pre-workout meal. Rice cake with turkey or peanut butter, banana with a spoon of almond butter, oats with cinnamon and a few blueberries, Greek yoghurt with berries, are some of the pre-workout meal options she ate in her weight loss journey. She added that a small amount of carbohydrates gives energy, while some protein helps preserve muscle. However, she added that too much protein can make you feel sluggish.

Post-workout meals

Post-workout meals are all about recovery. It is important to eat within 30-60 minutes after exercising to aid recovery and maintain muscle. This is especially important for fat loss. Grilled chicken and sweet potato, broccoli, omelette eggs with vegetables and avocado, protein shake with oats and almond milk, salmon with quinoa and greens, are some of the post-workout meal options she consumed in her weight loss journey. She mentioned that protein helps repair muscle, and carbs replenish energy.

Some of the proteins in your muscles break down during exercise, and thus it is important to consume enough protein to rebuild them. She further added that one should at least eat 15-25g of protein after a workout. According to the International Society of Sports Nutrition (ISSN), it is recommended to consume a high-carb diet of 3.6 to 5.5 g of carbs per pound (or 8 to 12 g per kg) of body weight each day to support your glycogen stores. Brittany said, “Never skip post-workout meals, even if your goal is fat loss, and to avoid high-fat foods right before exercising since they slow digestion.”

Protein helps repair muscle and carbs replenish energy. (Unsplash)

Hydration is the key

Apart from exercising and consuming the right amount of nutrients, she also emphasized the importance of hydration. She mentioned that one should stay well-hydrated before, during, and after workouts.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.