Whether you’re a seasoned athlete or just starting your fitness journey, fuelling your body properly is key to performance. Before workouts, eat a small meal rich in carbohydrates and protein, such as oats with berries, or a banana with peanut butter. This gives you the energy you need for optimal performance. After your workout, focus on protein and healthy fats for recovery, like grilled chicken salad with avocado or a smoothie with protein powder and almond milk. Proper nutrition is just as important as the workout itself!
Here is a guide to help you fuel your body the right way with the best pre and post-workout nutrition tips:
Focus on carbs and protein
Before hitting the gym or going for a run, you want to make sure you’re providing your body with the energy it needs to power through your session. Carbohydrates are your body’s preferred energy source, as they break down into glucose, which your muscles use for fuel. Combine carbs with protein to support muscle strength and prevent breakdown.
Ideal pre-workout snacks:
- A banana with a tablespoon of peanut butter
- Greek yoghurt with fruit
- Oats with nuts
- Whole grain toast with eggs
Timing is key
It’s best to eat a meal or snack about 30 to 60 minutes before your workout. This gives your body time to digest and start converting the food into energy, so you can feel at your best during exercise. For larger meals, aim to eat 2-3 hours prior to exercising to avoid discomfort.
Stay hydrated
Water is just as important as food when it comes to pre-workout nutrition. Hydration helps maintain optimal body temperature and ensures your muscles work effectively.
Prioritise protein for muscle repair
After your workout, your body needs protein to repair and rebuild muscle fibres that have been broken down during exercise. Aim to consume a high-quality protein source within 30-60 minutes after your workout. The post-workout window is often referred to as the “anabolic window”, when your body is most efficient at utilising protein for muscle repair.
Good post-workout protein sources:
- A protein shake with whey or plant-based protein
- Grilled chicken or turkey
- Cottage cheese
- Eggs
Final tips for pre and post workout nutrition
Listen to your body, everyone’s nutritional needs are different, pay attention to how your body responds to different foods and adjust your diet accordingly. Don’t skip meals, skipping pre or post-workout meals can leave your body undernourished, which can reduce performance and slow down recovery. Lastly, meal prep. If you’re on a busy schedule, preparing meals and snacks in advance ensures that you always have something nutritious to eat around your workouts.