Nutrition Pre and Post Exercise
Nutrition is vital to our health and well-being, especially when it comes to physical activity. Whether you're an athlete or just someone looking to stay fit, what you eat before and after exercise can significantly impact your performance and recovery.
As a Nutritionist and Accredited Practising Dietitian, I am passionate about eating to maximise your performance both in and out of the gym. So, in this blog, we'll explore the importance of nutrition both before and after exercise, offering valuable insights and practical tips to help you make the most of your workouts.
Before Exercise: Fueling for Success
Prior to exercise, your body needs the right nutrients to perform optimally. Below are important priorities:
1. Carbohydrates: Carbohydrates are your body's primary source of energy. Consuming complex carbohydrates, such as whole grains, fruits, and vegetables, a few hours before exercise can provide sustained energy. These foods release glucose slowly into your bloodstream, preventing rapid spikes and crashes in blood sugar levels.
2. Protein: Including a moderate amount of protein in your pre-exercise meal can help with muscle maintenance and repair. Lean sources like chicken, tofu, or beans can be a great addition to your pre-workout plate.
3. Hydration: Proper hydration is essential for performance and preventing dehydration. Drinking water throughout the day leading up to your workout is crucial. Consider electrolyte-rich beverages like coconut water if you'll be engaging in intense exercise, as they can help replace lost minerals through sweat. Typically I recommend having 2-3L daily (this depends on your gender) plus 500ml for every hour of exercise.
4. Timing: Eating a full meal 2-3 hours before exercise is ideal. However, if you have limited time, a small, balanced snack 30 minutes to an hour before your workout can also provide the necessary energy boost.
5. Avoid High-Fat, High-Fibre Meals: High-fat meals can lead to discomfort during exercise, as they take longer to digest. Steer clear of heavy, fatty foods right before working out. Likewise, high fibre meals can cause gut discomfort whilst working out.
PRE-WORKOUT MEAL IDEAS:
Banana + almond butter
Low-fat yoghurt + berries
Apple slices + cottage cheese + cinnamon
Chocolate milk
Toast with Jam
Fresh or dried fruit
After Exercise: Recovery and Replenishment
Post-exercise nutrition is crucial for replenishing energy stores, repairing muscle tissue, and promoting overall recovery.
1. Protein for Muscle Repair: Consuming protein after exercise is vital for muscle repair and growth. Aim for a combination of fast-digesting proteins like whey and slower-digesting proteins like casein. This can be achieved through a protein shake, a lean meat source, or plant-based options like quinoa or tofu.
2. Carbohydrates to Restore Glycogen: Replenishing glycogen stores in your muscles is important for future workouts. Carbohydrate-rich foods like sweet potatoes, brown rice, or whole-grain bread can help with this process.
3. Hydration: Rehydrating after exercise is just as crucial as staying hydrated beforehand. Water, electrolyte drinks, or coconut water can help restore lost fluids. Add an additional 500ml of water to your daily intake for every hour of exercise completed.
4. Timing Matters: Ideally, try to eat a balanced meal or snack within two hours of finishing your workout. This is when your body is most receptive to nutrient uptake.
POST-WORKOUT MEAL IDEAS:
Grilled chicken breast with quinoa + vegetables
Salmon with sweet potato + asparagus
Tofu Stir Fry + brown rice
Tuna and vegetable sandwich (select wholemeal bread)
Protein smoothie
Pesto pasta with chicken
Nutrition is a fundamental component of your fitness journey, with a significant impact on your exercise performance and recovery. By paying attention to what you eat before and after exercise, you can optimise your workouts, reduce the risk of injury, and promote long-term health and fitness goals.
Remember, individual nutritional needs may vary, so I recommend consulting with a nutritionist or dietitian prior in order to get tailored advice.
