Meals before and after exercise are essential for maximizing exercise efficiency and recuperation. The fuel that pre-workout nutrition supplies keeps energy levels high during exercise, improving both intensity and endurance. Before working out, consuming protein and carbs helps repair muscles and replenish glycogen stores, which lessens tiredness and encourages muscle growth. Nutrition after exercise is essential for restoring glycogen stores, promoting muscle recovery, and reducing muscular breakdown. Consuming protein after working out promotes the synthesis of new muscle proteins, aiding in muscle growth and repair. When included in a balanced nutrition plan, pre- and post-workout meals help to increase overall performance, recovery time, muscle adaptation, and body composition.