What Should You Eat Before And After An EMS Training Session?

Written by fullcircle

December 12, 2022

One of the most frequently asked questions, no matter the type of training, is what to eat. It is common knowledge that one must regulate their dietary habits during any workout. But deciding what to eat and what not to eat is always overwhelming.

If you are undergoing EMS training, you must have asked yourself the same question. In this guide, we will clarify this question by educating you about the type of foods that you should eat before and after your EMS training session. Once you understand that, it will be easier to develop a balanced diet.

EMS training: What is it?

Before we get to the food question, let us first understand what EMS training is. EMS training, short for Electrical Muscle Stimulation training, is a type of training that includes a full-body workout. The unique point is you do the exercise wearing a bodysuit with in-built electrodes that stimulate your muscle fibers as you work out.

The electrical stimulations help your muscle fibers work to the best of their ability without stressing the ligaments or tendons. As such, EMS is a very beneficial training that will provide you with results.

However, like any workout, it will only be effective if you keep your dietary habits in check. So, let us check what you should eat before and then after your EMS training.

Before EMS Training Session

Here is your golden rule for dietary habits — do not exercise on an empty stomach. While stuffing yourself is also not the answer, exercising on an empty stomach should be highly avoided. While exercising, you need a steady flow of energy, especially for an intensive workout routine like EMS training.

Therefore, ensure a good, light meal approximately 30 minutes before starting the routine. Here are a few foods that are perfect for consumption before starting your EMS training.

Oats & Bananas

Oats and bananas can be your go-to meal before your EMS training. Oats are known for a slow-digesting meal that will give you a steady flow of carbohydrates and energy during your training. Bananas, on the other hand, are fast energy-producing food perfect for pre-workout consumption. Throw in a few dried fruits (also good for pre-workout), and have an excellent healthy breakfast.

Whole-grain toast & Greek yogurt

This meal is right up your alley if you are a toast person. Whole-grain toast with greek yogurt is an excellent meal before your training. Whole grains are slow energy-releasing food, and greek yogurt packs double the number of proteins and half the sugar of regular yogurt. Combine them, and you will not need to worry about working out on an empty stomach.

Brown Rice & Chicken Breast

Not everyone works out in the morning. If you are working out after lunch or dinner, brown rice with chicken breast is a great meal to rely on. Brown rice is your energy agent, while chicken (or tofu) is your ally for protein build. This light but hearty meal is best before workouts that will not get in the way of your training.


According to research, it is observed that fat burning increases almost 100% if you drink coffee before any kind of exercise. Having coffee before your workout sessions can significantly help if you are a regular coffee drinker. Coffee, again, releases energy slowly and keeps your fatigue away as you train. 


If you are a fruit lover, you can pack all the goodness of your favorite fruits in a nice power-packed smoothie before you hit the gym. Fruits have both simple and complex carbohydrates. While the simple ones will start releasing energy immediately, giving you a good start, the complex ones will release energy slowly so that you can have constant power during your sessions.

After EMS Training Session

The after-training meal is a bit tricky. Eating immediately after the workout is strictly not recommended but try to eat something within the next 30 minutes. However, you ensure you stay within your calorie count.

So, one way to do this is to eat a light, fulfilling meal with the proper nutrients. Protein is a must, so go for protein shakes if everything else fails. You can also go for light snacks to keep your stomach full. Also, remember to stay hydrated, as that is extremely important.


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