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When it comes to fitness, what you eat is just as important as how you train. Proper nutrition fuels your workouts, boosts your performance, and helps your body recover effectively. Whether you're lifting weights, hitting a cardio session, or working on mobility, let’s break down what to eat before and after your workouts to maximise your results.
Pre-Workout Nutrition: Fuel for Performance
Why it matters: Eating the right foods before a workout gives your body the energy it needs to perform at its best. It helps prevent muscle breakdown, stabilises blood sugar levels, and enhances endurance.
What to include:
Carbohydrates: Your main energy source. They break down into glucose, fueling your muscles during exercise.
Protein: Helps prevent muscle breakdown and supports muscle repair.
Hydration: Don’t forget water! Staying hydrated ensures optimal muscle function and prevents cramps.
Simple pre-workout meal ideas:
30–60 minutes before: A banana with a spoonful of peanut butter.
1–2 hours before: Greek yogurt with berries and a drizzle of honey.
If you're short on time: A small protein shake with a piece of fruit.
Pro tip: Avoid heavy meals right before a workout—stick to light, easily digestible foods.
Post-Workout Nutrition: Recovery and Repair
Why it matters: After a workout, your body is in recovery mode. Your muscles have used up their glycogen (energy stores) and need protein to repair and grow. Refueling properly reduces muscle soreness, supports strength gains, and prepares you for your next session.
What to include:
Protein: Crucial for muscle repair and growth. Aim for 20–30g of protein post-workout.
Carbohydrates: Replenishes glycogen stores and kickstarts recovery.
Electrolytes and water: Rehydrate to replace fluids lost through sweat.
Simple post-workout meal ideas:
Within 30–60 minutes post-workout: A protein shake with a banana.
A full meal within 1–2 hours: Grilled chicken, sweet potatoes, and steamed broccoli.
On the go: A protein bar and a piece of fruit.
Hydration:
Staying hydrated is key before, during, and after your workout. Water regulates body temperature, lubricates joints, and helps transport nutrients to give you energy and keep you performing at your best.
Hydration tips:
Pre-workout: Drink 500ml of water 1–2 hours before training.
During workout: Sip water consistently, especially during intense sessions.
Post-workout: Replenish with at least 500ml of water, adding electrolytes if you've had a sweaty session.
Final Thoughts
Nourishing your body properly before and after a workout doesn’t have to be complicated. Focus on a balance of protein, carbs, and hydration, and listen to your body’s signals. With the right fuel, you’ll feel stronger, recover faster, and keep crushing your fitness goals.