Fuel Your Fitness with Confidence
Take the guesswork out of your workout meals with The Ultimate Pre- and Post- Exercise Eating Checklist — your all-in-one digital guide to mastering what to eat before and after exercise. Whether you’re a beginner looking to build healthy habits or a seasoned athlete optimizing your performance, this printable checklist helps you fuel smarter, recover faster, and stay energized through every session. Designed with clarity and simplicity, it breaks down the essentials of nutrient timing, hydration, and portion control so you can focus on what matters most—your results.
What’s Inside
- Know Your Timing: Learn when to eat for optimal energy and recovery.
- Pick the Right Pre-Workout Fuel: Discover top foods for sustained energy and easy digestion.
- Hydrate, Hydrate, Hydrate: Master hydration and electrolytes for peak performance.
- Avoid Heavy Fats and Fiber Before Exercise: Prevent discomfort and boost endurance.
- Include Protein Post-Workout: Support muscle repair with protein-rich options.
- Replenish Carbs After Sweating: Restore glycogen with nutrient-dense carbs.
- Snack Smart If Needed: Simple, quick bites for busy days.
- Plan Ahead: Meal prep tips that make healthy fueling effortless.
Practical Benefits
- Understand exactly what to eat before and after exercise for your goals.
- Boost energy, reduce fatigue, and recover faster after every workout.
- Stay consistent with a visual, easy-to-follow format.
- Ideal for gym-goers, runners, fitness enthusiasts, and busy professionals.
- Printable and digital—access it anytime, anywhere.
- Expertly structured to make nutrition simple and sustainable.
Why You’ll Love It
Unlike generic nutrition guides, this checklist is designed for real-life practicality. It combines science-backed tips with actionable steps, ensuring you always know what to grab before your workout or how to refuel after. With sections on portion control, snack ideas, and hydration strategies, it’s more than a checklist—it’s your personal workout meal coach.
Take Action
Ready to transform your performance and recovery? Download The Ultimate Pre- and Post- Exercise Eating Checklist today and start fueling your body the right way—before and after every workout!
How much does shipping cost?
We are glad to bring our customers great value and service. That’s why we provide fast shipping from our Fulfillment Center in California by UPS and USPS.
What countries are you delivering to?
As of now, we’re delivering to the United States only.
How can I track my parcel?
Once your parcel has left our Fulfillment Center, you will receive an email with a tracking number to monitor your parcel movements.
Can you ship my order to a business address?
Yes, you can write your business address in your order details if it’s more convenient to you.
Can you ship my order to a PO Box address?
Yes, you can select delivery to a PO Box if it’s more convenient to you.
Can you ship my order to APO or FPO military addresses?
Yes, we ship anywhere in the United States, and to all US territories and military APO/FPO addresses.
What happens to my parcel if it is delivered while I’m not there?
Depending on the destination and the package size, your parcel will be left in your mailbox or on your porch, or it may be left with a neighbour.
Can I cancel my order?
All orders can be canceled until they are shipped. If your order has been paid and you need to change or cancel it, please contact us within 12 hours of placing it.
Can I get a refund if something is wrong with my order?
Within 14 days of receiving the parcel, you can ask us for:
- A full refund if you don’t receive your order
- A full refund if your order does not arrive within the guaranteed time (1-3 business days not including 1 business day processing time)
- A full or partial refund if the item is not as described
Full refunds are not available under the following circumstances:
- Your order does not arrive due to factors within your control (e.g. providing the wrong shipping address)
- Your order does not arrive due to exceptional circumstances outside our control (e.g. not cleared by customs, delayed by a natural disaster).
All our products are backed with a 14-day money back guarantee. Just send us a message on the Contact Us page and we will refund the purchase price.
Can I return an item for an exchange instead of a refund?
Yes, you can! Kindly Contact Us form to discuss the details with us.
Can I return my purchase?
All our products are backed with a 14-day money back guarantee. Just contact us and we will refund the purchase price.
If you are not satisfied with your purchase, you can return it for a replacement or refund. No questions asked! You only should return it at your expense.
Please contact us first and we will guide you through the steps. We are always ready to give you the best solutions!
Please do not send your purchase back to us unless we authorize you to do so.
Are there any items I can’t return?
Hygiene and our customers’ safety is our top priority, which is why there are specific types of products that can’t be returned such as:
- Face and body products if opened, used, or have a broken protective seal
- Underwear if the hygiene seal is not intact or any labels have been broken
- Swimwear if the hygiene seal is not intact or any labels have been broken
- Pierced jewellery if the seal has been tampered with or is broken
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