To make the most of your workout, you need excellent fuel in the form of a healthy meal or snack

The world of fitness and nutrition can be confusing, but all you really need is a little common sense. Eating the right foods before and after your workout is important. A well-balanced diet can help you get the nutrients and calories you need to increase your performance and recovery.

Here are some things to keep in mind before and after you get moving.

Quick Read:

  • Stay hydrated, especially if you’re doing an intense high-impact workout.
  • Protein helps to maintain and repair your muscles.
  • Don’t forget to stretch before starting your workout session.

What to eat before you exercise

Ever notice how you sometimes feel sleepy and drained after a workout? Not eating before working out can leave you feeling lethargic and dizzy, particularly if you struggle with low blood sugar. It can also reduce your performance and muscle gains.

Try to eat one to three hours before your workout so you have time to digest. For more intense workouts like strength training, eat a small meal, but for a short workout, a snack is good enough. And when we say, “small meal”, we mean just that – not how you’d typically eat for lunch or supper!

    Make macronutrients your BFF

    These macronutrients will provide you with energy during and after a workout:

    • Protein: Helps with the maintenance and repair of muscles, including muscle growth. Very important if you’re doing weight training.
    • Carbohydrates: Gives you energy to perform well throughout your workout.
    • Fat: In small portions and paired with a protein, healthy fats can provide you with extra energy.

    Don’t forget plenty of water before and after working out to make sure you’re hydrated.

    Protein for workouts

    Excellent pre-workout meals and snacks

    • Nuts and seeds
    • Breakfast egg
    • Greek yoghurt
    • A slice of wholegrain toast
    • Oatmeal with fruit
    • A banana
    • Wholegrain toast with peanut butter

     

    What to eat after you exercise

    After a workout, you’ve blasted off most of the energy you got from your pre-workout meal. Now is refuelling and repairing (your muscles) time. Load up on complex carbs, protein, Omega 3-fatty acids and healthy fats. Again, don’t forget the water, you’ve probably sweated a lot during your workout.

    Good post-workout food options include: a green protein smoothie, crackers with cottage cheese, an avocado or boiled egg, a vegetable omelette, or a slice of wholegrain toast. Remember though, it’s not about overloading the calories, especially if you’re trying to lose weight. Everything in moderation. Eat to refuel and help your muscles recover; that’s the goal.

    Help at hand

    Your body and nutrition needs are different to that of your friend, partner, sister, or brother. Your needs depend on your fitness level.

    In fact, some people can’t stomach food before a workout, and it may cause nausea and vomiting. So, it might be trial and error as you keep track of how your body responds when you eat before and after exercising – and of course, how it responds to what you eat.

    If you’re heavily into strength training and weights, you might need to speak to a nutritionist about your food portions – you may need to increase portions for more intense workouts. Again, this all depends on your body and fitness level.

    Always check with your doctor first before starting an exercise and diet programme. This is particularly important if you have a pre-existing medical condition, like diabetes or asthma.

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