Pre- & Post-Workout Nutrition 101

Nutrition is key in achieving your fitness goals, or simply making the most out of your workouts. The correct nutrition/timing of meals around exercise can help you to:

– Have more energy
– Feel better during a workout (eg. preventing physical discomfort from lack of digestion time)
– Perform better
– Recover faster
– See faster progress with aesthetic goals
– Maintain good health

Here’s a guide on what to eat before/during/after a workout:

PRE-WORKOUT
What? A meal high in carbohydrate and fat. Plus a glass of water.
When? 2 hours before exercise begins.
Why? Carbs and fat are our body’s preferred fuel sources. Hydrate.
Example: Overnight oats with fruit, seeds & peanut butter.
TIP: You could also eat a high-carb snack around 30 mins before exercise starts. Avoid anything too high in fat, as it takes longer to digest and could cause stomach discomfort.

INTRA-WORKOUT
Electrolyte drinks, especially if you sweat a lot, or are in a hot environment. Carbohydrate-based drinks or gels if you are exercising for longer than an hour (eg. on a long run). Other than that, keep sipping on water to stay hydrated.

POST-WORKOUT
What? A meal high in carbohydrate and protein. Plus a glass of water.
When? As soon as possible after exercise has finished.
Why? Protein is needed to start the muscle repair process. Carbohydrate is needed to replenish glycogen lost through exercise. Hydration.
Example: Scrambled eggs & smoked salmon on toast.
TIP: If you can’t eat a meal directly after exercise, pair a protein shake with a banana when you leave the gym for an easy, convenient way to get both carbs and protein.

Having said all of this, don’t overthink it too much; the most important thing is to eat *something*.

Food is fuel.

You can’t expect to lift heavy shit, run for miles, or get the most out of your group exercise classes if you don’t give your body the fuel it needs to do so. And the fuel it needs to recover!

Be smart about your nutrition. 🧠

If you are a client of mine that has access to your workout app, check the ‘resources’ section for some downloadable protein sources sheets (meat/pescatarian/vegetarian/vegan) to help you get your protein in. You can also use the links here for money off on protein bars & supplements.

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