Nutrition Strategies for Pre- and Post-Workout

Fuelling your body properly before and after exercise will make a massive difference in your performance and recovery. This isn’t just for elite athletes – no matter what you do to exercise, understanding how to eat around your workouts can help you get the most out of every session.

Pre-Workout Nutrition

Before exercising, your body needs energy. The best way to get this is through carbohydrates. Ideally, eating a balanced meal 2–3 hours before training, including complex carbs (like oats, brown rice, or whole grains), lean protein, and a small amount of healthy fat is the best option. But, if you’re short on time or don’t like to exercise with a full stomach, a light snack 30-60 minutes before a workout will also help. Something like a banana or toast with peanut butter are great pre-workout snack options.

And don’t forget, staying hydrated before a workout is just as important. Drink plenty of water throughout the day.

Post-Workout Nutrition

After your workout, your body is primed to replenish energy stores and repair muscle tissue. Aim to eat within 30 to 60 minutes post-exercise, focusing on a mix of carbohydrates and protein. Good options could be a smoothie with fruit and protein powder, eggs on toast, or a rice bowl with chicken and veggies. If you struggle with your appetite after exercising, a protein drink (protein shake, water, etc) with a nutritious snack like trail mix or fruit also makes for a good alternative.

Hydration also continues post-workout. Replace fluids lost through sweat and consider adding electrolytes if you trained intensely.