Fuelling your body with the right nutrients plays a major role in helping you achieve optimal performance in the gym. By providing yourself with the right fuel at the right time you can maximise your performance in the gym, enhance recovery and promote muscle growth. In this post we’ll provide you with some practical tips to help fuel your workouts effectively.
Pre-Exercise Nutrition:
Pre-exercise nutrition is designed to provide your body with the necessary energy and nutrients to support performance and prevent fatigue. Carbohydrates are your body’s primary fuel source for activity, so choose complex carbohydrates such as whole grains, fruits and vegetables.
Aim to consume a balanced meal 1-2 hours prior to your workout. If you consume a meal too close to your workout time your body is still working to digest that food so you may start to feel sick during your workout. A meal containing carbohydrates and protein about 1-2 hours before your workout is usually best. However, if this is not a viable option for you having a light snack like fruit before the workout can also be a good option.
Also remember to stay hydrated by drinking water or an electrolyte drink to ensure proper hydration before and during your workout.
Pre-Workout Snack Ideas:
Whole grain toast with almond butter and banana slices
Greek yogurt with berries and a drizzle of honey
Oatmeal topped with nuts and sliced fruit
Turkey or chicken wrap with vegetables
Smoothie made with protein powder and mixed berries
Post-Exercise Nutrition:
Post-exercise nutrition is crucial for replenishing glycogen stores, repairing muscle tissue, and facilitating recovery after a workout. Choosing high protein options will be best after your workout as this will help enhance the muscle recovery process. A protein shake is the most convenient option here.
Ideally it is a good idea to consume protein within 60 minutes after your workout, however if you cannot do this don’t stress as long as you hit your protein requirements throughout the day.
Choose meals that provide both carbohydrates and protein after your workout is finished. This will help replenish glycogen stores and help with muscle recovery.
Post-Workout Meal Ideas:
Grilled chicken breast with roast potatoes and steamed vegetables
Protein smoothie made with whey protein powder and banana
Whole grain wrap filled with turkey, avocado, and vegetables
Greek yogurt with whey protein powder and mixed berries
Salmon salad with mixed greens, avocado, and olive oil dressing
Additional Tips:
Experiment with timing and portion sizes to find what works best for you. Some individuals may prefer a larger meal 2-3 hours before exercise, while others may benefit from a smaller snack closer to the workout.
Pay attention to how different foods make you feel during your workouts. Choose foods that provide sustained energy without causing gastrointestinal discomfort or bloating.
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