Pre-Workout & Post-Workout Nutrition

What you eat before and after your workout can make all the difference.

Ideal nutrition fuels your performance, aids recovery, and helps you get the most out of your training sessions. Here’s a simple guide on what to eat before and after hitting the gym.

Pre-Workout Nutrition: Energy to Power Through

Your pre-workout meal should provide sustained energy without making you feel sluggish.

Aim to eat 90-120 minutes before your session (note that different foods/nutrients will take different times to digest).

To fuel a workout properly, pre-workout nutrition should focus on carbohydrates, with some protein & a little bit of fibre. Include healthy fats in moderation. They take longer to digest so either go easy on these, or allow a little bit longer before you get started on your warm-up.

Note: the above also applies to fibre. Protein and fibre are useful as they help to prevent a sharp rise and fall in blood glucose levels after eating a high carbohydrate meal. However, too much fibre prior to exercise might cause digestive discomfort.

Great Pre-Workout Foods:

• Carbs provide energy - Oats, pasta, rice, whole wheat toast, or a banana help provide slow-releasing energy.

• Protein for muscle support - A protein smoothie, Greek yogurt, or eggs help prevent muscle breakdown and or support muscle growth

• Healthy fats (in moderation) - A handful of nuts or a drizzle of nut butter on toast can provide lasting energy. Half of an avocado also adds some fibre and helps to regulate blood sugar levels.

Also... get well hydrated!

Pre-workout nutrition sometimes requires a little trial & error. Experiment with food choices and timings - see what works best for you.

What you're looking for, is the sweet-spot between eating the amount and type of food that makes you feel energised throughout your whole workout, while allowing enough time for digestion.

Smoothies and shakes can make pre/post workout nutrition a lot more convenient

Post-Workout Nutrition: Refuel and Recover

After training, your body is screaming out for nutrients to repair & build muscles and replenish glycogen (energy) stores.

Aim to eat within 30-60 minutes post-workout, or as soon as you feel comfortable doing so.

Great Post-Workout Foods:

• Protein for muscle recovery and/or building - Chicken, fish, tofu, eggs, or a protein shake.

• Carbs to restore energy - Rice, pasta, sweet potatoes, quinoa, fruit, bread.

• Hydration is crucial - Water or an electrolyte drink (if necessary) to replace lost fluids.

• (Healthy Fats & Fibre - again, these nutrients are an essential part of a healthy, balanced diet. Just remember, these nutrients may slow digestion).

Notes On Hydration

Staying hydrated is key to success regardless of your goal...

This is also an important part of pre and post workout nutrition.

(read more on the importance of hydration for health & fitness here)

1. Make certain you are hydrated before and during workouts. This is essential for feeling energised and getting the most out of your body during exercise

2. STAY hydrated during exercise. You will lose a lot of water via sweat and this water needs to be replaced. Weigh yourself before and after a workout to check if you've successfully maintained hydration (ALL weight loss during a workout will be as a result of water loss. You will NOT burn a detectable amount of body fat in a single session)

3. rehydrate post workout and be aware that sweating also leads to the loss of electrolytes (good post-workout nutrition should naturally take care of this)

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